Hi Everyone! Welcome back for another edition of improvised home equipment! For previous editions, check out my other posts in this series, including my homemade ruck plate and my homemade weighted sled So, there is a shortage of barbells and dumbells right now. Even if they were available, you would be paying $2-3 PER POUND! If you are looking for an extremely versatile and worthy substitution, you may not need to look further than your shed, or the masonry aisle at your nearest big box store. Cinder blocks offer so much versatility (plus useful around the house and yard in many other ways) Your muscles will not know the difference between a $60 dumbell, or a $2 block of the same weight! FACT: Most people can use 20lb and/or 30lb weights as part of their workout. Even if you cannot do all of the exercises in the video, there are some that will be suitable for increasing your strength, no matter who you are! Future posts will include workouts using some exercises from the video I bought 4 full blocks weighing 30 lbs each, for $1.10 apiece. And, two half blocks weighing 20 lbs each, @ $1.29 apiece at Home Depot. All of these for under $7! Watch my video below with over 50 exercises, and a brief instructional on how to convert them to dumbells! (super fast and easy!) Later in the video, I show how you can use spare steel pipe as a stand-in for a barbell! All exercises are listed in order, with time reference in the video. Future posts will include full workouts using these exercises. Materials needed: 1x1 board (45" total) Galvanized steel pipe (6-8 feet). Click here for link, if you don't have one laying around somewhere Ratchet straps Playlist0:00: Overhead single are press 00:5: Single arm squat with overhead press (thruster) 0:11: Goblet squat 0:14: Squat with press-outs 0:17: Seated russian twist 0:19: Ground to overhead 0:20: Decline pushup 0:24: Decline single leg pushup 0:25: Narrow pushup 0:27: Side-to-side plyo pushup 0:33: Lateral crawl with block drag 0:44: Backwards crawl with block drag 0:54: Quick step 0:58: Depth reverse lunge 1:05: Depth pushup 1:10: Turkish getup 1:22: Overhead walking lunge 1:26: Lunge with front hold 1:29: Overhead surrender lunge 1:40: Weighted situp 1:45: Hammer curls 1:46: Calf raises 1:50: Swings 1:56: Pec flies 2:01: Single leg hip extension 2:09: TRANSFORMATION INTO DUMBELLS INSTRUCTIONAL DUMBELL EXERCISES: 3:02: Plank row 3:07: Pushup plank row 3:16: Bottom-up thruster 3:20: Lunge alphabet ("write" alphabet with the block, straight arms) 3:31: Windmills 3:40: Upright rows 3:43: Single arm snatch 3:48: Cleans 3:51: Snatch to windmill combo 3:56: Bottom-up surrender lunges 4:01: Side plank pull, flip, press 4:08: Weighted hip hinge 4:15: Squeeze chest press 4:19: Chest press (while planking across two blocks) 4:27: Full block upright rows 4:31: Pullover-to-chest press combo 4:42: Balanced single arm rows 4:48: Bent over rows 4:53: Dumbell burpees to full thruster combo 4:58: Rear foot elevated lunge-to-hinge combo (big block) 5:05: TRANSFORMING TO BARBELLS! 5:08 Barbell deadlifts 5:15: Split lunge 5:23: Overhead push press 5:30: Front squat 5:36: Reverse lunge 5:42: Single leg deadlifts
1 Comment
kim
4/14/2021 08:43:18 am
Where is the one for beginners?
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Broad Scope Narrow Focus BlogWelcome to the Broad Scope Narrow Focus Blog! I hope you find a lot of useful and applicable information as we explore the broad world of Wellness together. Check in often, as there will be new posts weekly! Enjoy Archives
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