The best cheap home gym !!(possibly even FREE!!)

my best cheap home gym - 2 x suitcases,a makita circular saw,1 x red backpack, 5 x hand weights

Hi friends and welcome to my article on what I believe may be the best cheap home gym. In fact, i might go so far as to say that this may be the best FREE home gym that you have ever seen as the “equipment ” used in this gym are everyday common items that are found in most peoples homes !!!

This stuff works. How do I know?I know because I use it twice a week to get a full 30-minute free weights, resistance based work out session at home. Why do I do it this way when I can just join a gym??Um……money….I have none, well at least not enough to pay for membership fees etc… I would say lol on the end of that sentence, but at times it’s not funny so all I knew was that I missed pushing weights so I had to get creative with what I had and came up with this routine !!

In this post I will show you the common items to use and how to use them to target certain muscle groups. This will be discussed under the following headings :

The best cheap home gym !!(possibly even FREE!!)

Be safe and warm up first!!

Avoid treasure and the sunken chest !!

Back attack!!

Shoulder blast!!

Build guns like Arnie!!

Strengthen them legs!!

Diamond shape calf

Please do enjoy this read and don’t forget to add any of your questions/thoughts /comments on this article, below when you are done :))

Billy.

Be safe and warm up first!!

First things first team, be safe and warm up first !! I usually get started here by setting a timer on my phone to start counting down from 30 minutes which will be the time frame for each “weights” session in total. In the first three minutes I will walk, shadow box, light jog, stretch etc. After this, it is then onto the lifting part :))

The best cheap home gym !!(possibly even free)

The best cheap home gym !!(possibly even FREE!!)

OK,so this is it lol. This is the stuff I throw around when I do a 30-minute resistance based training routine twice a week. The only thing missing from this picture is your two legs and they are part of the kit as well !! Obviously,it doesn’t have to be these exact items but it can be anything lying around the house that has a bit of weight to it and can be safely gripped to lift it etc during an exercise drill.

For example this can be the end of a couch, bits of timber, chairs,the end of the kitchen table, any empty water containers that can be filled to the required weight etc and so on. The only limiting factor here to making your home gym is your imagination!!

Avoid treasure and the sunken chest !!

A blue luggage suitcase

equipment : a standard large suitcase

weight : can vary from 5 – 20kg when packed with the required weight

target muscle group : chest or pectoral muscles plus triceps,bicep and shoulders

how to do it :

how to bench press image(image courtesy of wikihow)

copy this action,but with the suitcase!!

a. Pack the case with clothes or whatever to a weight that suits you
b. get on the floor on your back on carpet or a yoga mat or whatever to make yourself comfortable as if you were getting ready to bench press this case
c. from the laying position, grab the longer edges of the case and raise the case over and above you. Both of your arms should now be straight and shoulder width apart holding the case above you now.

d.laying down with straight arms and the case above you, you will soon “feel’ where the centre of gravity is in the weight.Once this is “found” lower the case towards till you feel it just touch your sternum. At this stage your arms should be now bent at 90 degrees. Push the case back up to full arm extension again and well done, that’s one repetition.

In doing this drill you should feel your chest or pectoral muscles stretch as well as bicep and triceps tension(the front and back of upper arm) as well as your shoulders.Repeat for the relevant number of reps at your choosing!!

number of sets and repetitions : 3 x 20 with a lighter weight for muscle definition or 3 x 8-10 with heavier weight for strength building and mass.

Back attack!!

black suitcase

backpack and handweights

equipment : black suitcase or the backpack

weight : can vary from 5 – 15kg when packed with the required weight

target muscle group : upper and lower back muscles plus biceps and shoulders

how to do it :

sketch of a man holding a barbell(image courtesy of wikipedia)

sketch of a man holding a raised barbell(image courtesy of wikipedia)

copy the above actions but only by holding the handle on top of the suitcase or at the top of the backpack!!

In doing this drill you should feel your upper back muscles stretch as well as bicep and triceps tension(the front and back of upper arm) as well as your shoulders.Repeat for the relevant number of reps at your choosing!!

number of sets and repetitions : 3 x 20 with a lighter weight for muscle definition or 3 x 8-10 with heavier weight for strength building and mass.

Shoulder blast!!

makita circular saw

equipment : makita circular saw in the box

weight : can vary from 5 – 15kg when packed with the required weight

target muscle group : overall shoulder muscle

how to do it :

two position shoulder press image(courtesy of wikihow)

copy this action but use the circular saw in the box as a weight!!

a. Shut and lock the lid so the saw doesn’t fall out and hit you on the head while you are raising and lowering it

b. Stand shoulder width apart while holding the box with both arms in front of you at chest height

c. Raise the box above your head so that your arms are almost straight

d. Lower to the starting position and repeat for the relevant number of reps at your choosing!!

In doing this drill you should feel pressure around your overall shoulder “head” as well as bicep and triceps tension(the front and back of upper arm) .Repeat for the relevant number of reps at your choosing!!

number of sets and repetitions : 3 x 20 with a lighter weight for muscle definition or 3 x 8-10 with heavier weight for strength building and mass.

Build guns like Arnie!!

red backpack and 5 x hand weights

equipment : standard backpack with random hand weights x 5 (7 kg in total)

weight : can vary from 7 – 15kg when packed with the required weight

target muscle group : biceps, triceps(the front and back of upper arm) and shoulders

how to do it :

Biceps(front of arm)

how to bicep curl using dumbells 2 position image(image courtesy of wikihow)

copy this action using the backpack weight !!

a.pack the backpack with the required weight

b.stand or sit with feet shoulder width apart

c.starting with the weight lowered and your hand through the top strap of the backpack, bend your elbow so it feels like your bicep muscle is being squeezed and lower the weight again to the starting position. In doing this drill you should feel pressure directly to your bicep muscle(the front of upper arm) .Repeat for the relevant number of reps at your choosing!!


Triceps(back of upper arm)

how to tricep curl image(image courtesy of wikihow)

copy this action using the backpack weight !!

a.pack the backpack with the required weight

b.stand or sit with feet shoulder width apart

c.start with the backpack lowered to the starting position of being in line with and between your shoulder blades on your back. Your arms should be bent at 90 degrees while holding the weight in this position.

d.now raise the weight until both of your arms are fully extended and the weight is now sitting behind your head. Lower the weight again to the starting position. In doing this drill you should feel pressure directly to your triceps muscle(the back of upper arm) .*****this drill can also be done with one arm at a time with a lighter weight. If done correctly the motion should look like you are waving at someone in the distance :))*****Repeat for the relevant number of reps at your choosing!!

number of sets and repetitions : 3 x 20 with a lighter weight for muscle definition or 3 x 8-10 with heavier weight for strength building and mass.

Strengthen them legs!!

equipment : none required, just your two legs!!

weight : your body weight or this can be varied by holding onto some extra weight while doing it.

target muscle group : quadriceps or thigh muscle, core,buttocks and overall leg strength

how to do it :

This drill can either be carried out as the squat(top pic) or the lunge walk(bottom pic) *****intensity can be varied whilst doing these drills by “holding/hugging” a weight against your core while squatting or maybe even wearing the backpack with weight in it while you lunge walk.*****

how to squat 2 position image

Squat

how to lunge walk 3 position image(image courtesy of wikihow)

Lunge walk

In doing this drill you should feel pressure directly to your thighs, core buttocks.calves and overall leg muscles.

Number of sets and repetitions : 3 x 20 with body weight for muscle definition or 3 x 8-10 with heavier weight for strength building and mass.

Diamond shape calves

equipment : none required, just your two legs!!

weight : your body weight or this can be varied by holding onto some extra weight while doing it.

target muscle group : overall, inner and outer calf muscles

how to do it :

how to do a calf raise exercise 2 position imag(image courtesy of wikihow)

copy this action with toes facing front, out and in!! 

a. Stand with your feet flat and shoulder width apart, toes facing straight ahead, with your backside just touching a wall behind you.Also, rest your palms flat on the wall behind you so they act as a bit of a guide as you raise up and down.

b. Now raise yourself up on to “tippy toes” like you might see a kid do in class that is trying to lie about his height lol

c.Lower yourself back down to the flat foot position again. In doing this drill you should feel pressure directly to your overall calf muscle. Repeat for the relevant number of reps at your choosing!!

d. Repeat the above again for two more sets with toes pointing in and toes pointing out!! The resultant effect of this is that you will feel pressure to your inside calf and outside calf muscle. Have you ever noticed how most boxers have “diamond” shaped calf muscles??It is because they train and fight on their toes all the time. They never do anything flat-footed. This enables them to “dance” around a ring quicker when up against an opponent.

Number of sets and repetitions : 3 x 20 with body weight for muscle definition or 3 x 8-10 with heavier weight for strength building and mass.

Well,thats it folks for my article on how to save money, make and use The best cheap home gym !!(possibly even FREE!!)

*****On a serious note there are some truly great benefits to your health by continuing on with weight or resistance training, especially for those of us that aren’t getting any younger !! e.g……..me :)) *****

The other thing to remember is that there are 1001 variations to the body part exercises above that one can apply and customize their routine to. All it takes is your homemade weights, a google search and your imagination. A perfect example of this is those members of our community that sleep at the expense of the state(incarcerated).

Those folks are sometimes locked up with little or no resources but they seem to manage to find ways to stay in shape don’t they??

Anyway,enough blah, blah,blah from me. Please do leave a comment below if you would like to share any of your own tips or thoughts on this article. I truly hope that this article was able to help somebody, somewhere !!

Stay healthy!!

Billy :))

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10 Comments on “The best cheap home gym !!(possibly even FREE!!)”

  1. Very good article, and so timely too since we are in the exercising every morning groove now.  It comes to be difficult when we don’t really have time to go to the gym, and at the same time I don’t want to clutter my house with gym equipment nor want to spend the money on it.

    This is a very informational article. thanks so much.

    1. Hi Carmen and Ben,thanks heaps for your comment here on this piece!! Yes my friend you have to get creative with what you have in life !! Yeah save the money and don’t listen to the buy this and that people….Get creative and save ya cash…thanks for reading ;))

  2. Your sense of humor is amazing. I was laughing and enjoying your free home gym at the same time. You’ve showed me creative ways to use my normal luggage rack as a gym equipment. Really had fun and certainly bookmarked your page. If not for anything, I’m sure to have a good laugh reading from your blog.

    Thanks for sharing

    1. thanks for your comment Louis !! Yes man,you have to have fun with it don’t ya ??Hpefully you will graduate from laughing at the page to trying some of it ?? Either way,enjoy man !! :))

  3. I love this, it is so clever and such a good way to save money. I am in the same position. I haven’t been able to afford to go to the gym. I used to fill up empty bottles with water or sand, I would use cans or anything else I could fill up wihh either water or sand and use as weights. I have never seen the makita drill tho and I guess I wasn’t clever enough to use my suitcase.. I will now tho, I have managed to upgrade my handweights to actual hand weights and resistance bands.. Oh the great find you can do whilst op shopping. I will start looking for a suitcase now. Thank you for the great tips. 

    1. hey Alexandra,thanks for your comment here!! Thats a great start using water or sand as a weight!! Geez,youve just inspired me to go op shopping and see if I can build up the “gym” even more !! Thanks friend ;))

  4. Honestly you must have put in a whole lot of energy and time in coming up with this great post and I really appreciate the effort. I never knew that home gym procedures are as this simple. I feel am too lazy to try out all this. Do you have any useful tip for a beginner? I will surely share this post with my friends.

    1. Hi Clement,thanks heaps for your comment here on my site.I put a lot more effort into writing it than actually doing the exercises.Once you get into a habit with anything ,things get pretty easy .I do have a simple tip for you.Try walking for 30 minutes 5 x times a week and start there.See how you feel after that,you may want to try wieghts after that??

  5. Than you billy for dashing out this informative post about simple gym equipment. I never knew there are little, simple fitness. The suite case and backpack will do all my bicep for me because it has the equipment for my targeted area lie my upper and lower part of the body. I will concentrate more on the squat and the lung walk. Thank you for this info, Billy

    1. Hi Kehinde ,thanks heaps for your comment here!! Yes friend we tend to complicate things a bit,I like to keep my life simple :))

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