My goal today is systematically wipe out any excuses you have for not training...

Because when you really step back and take a look at all the stuff you have in your
house right now, you might be surprised at how well some of it works as training equipment.

No more excuses for not training or not being able to get to the gym...you've got
plenty of items right in front of you that can get the job done. It's all in how you
look them.

First, we'll start with what you can use as apparatus...these are items you'll actually
be doing your training ON.

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Apparatus:

Benches:

If you already have a bench, you're all set! The flat bench (be it wooden or upholstered)
is a perfect starting point for a home exercise program. It does not necessarily have
to be designed for weightlifting to be useful.

If you have a wooden bench and find it uncomfortable to lie down on, simply place
some cushions or a folded blanket on top. If you wish to do any incline work such as
incline presses, you can place something (such as a book) underneath one end of the
bench to raise the end up and make it an incline.

Nearly any exercise that can be done on a gym flat bench can be done on a regular
bench. Always be VERY sure the bench is stable and can support extra weight, though!

Chairs:

Chairs are found in almost every house. They are useful as a base for a wide variety
of exercises. Anything seated can typically be done in a chair (e.g. seated shoulder
press). Exercises such as bench dips can be done with your hands on the edge of a
chair. Regular dips can be done in between two chairs, setting the chairs with backs
facing each other and you setting your hands on top of the chair backs.

On a safety note, for most exercises, use chairs that do not have wheels. This is
for stability reasons and you'll find out why the hard way if you try to :)...

Tables:

The edge of a table can be used to hang onto or push off of. Ensure that the table is
solid and will not break, buckle, or move while you are using it. It is often a good idea
to brace the table up against a wall, especially if you will be pushing against it. This
will help keep it from moving.

Stairs:

Stairs are perfect for doing calf raises on. Stairs that aren't carpeted are better for that
purpose. Any exercise that requires a raised surface (for the feet especially) can be
done with stairs. You can do lunges onto stairs...you can do push-ups on stairs...even
bench dips!

And, of course, stair stepping is excellent cardio training just on its own...this could be
walking up a flight than back down or just stepping up and down a few stairs.

Footstools and Ottomans:

The footstool (preferably upholstered) can function as miniature bench upon which
you can do many exercises that would require a flat bench. For example, you could
do a bench press with just your upper back resting on the footstool. Any seated exercise
can be done on a footstool as well.

Rails:

Rails are good for a variety of exercises and stretches. Make sure that they are sturdy
enough to support your bodyweight before using them for any exercises though.

Poles:

Many basements in houses have solid metal poles as supports. These poles are good
for exercises as well as stretching. You can loop towels around them and hold onto the
ends of the towel to do many pulling exercises.

Floor:

Everyone has a floor. Many exercises can only be done on the floor and many other
exercises can be adapted to the floor. For example, if you don't have a bench, you can
just lie on the floor and do bench presses. It will limit your range of motion, but it's
actually a very good training method by resting your upper arms on the floor between
reps and pushing from a dead stop.

Balls:

Almost any type of ball (such as a soccer ball, volleyball or basketball) can be used for
exercise purposes. You can do push-ups with your hands on them. You can lay over top
of them and use them as a small exercise ball.

Rafters:

If your house has crossbeams or rafters in the basement, these can be used as chin-up
bars. You can also set an iron bar across the top of the beams if they are poorly-shaped
for gripping.

Beds:

A bed can be used as a bench for some exercises in a similar fashion to the floor. Be
aware, however, that mattresses will spring a little as you are doing exercises on them.
This can actually add an element of surprise to an exercise, which can be a good thing
or a bad thing.

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Resistance:

Your Body:

This is the primary resistance available to everybody (no pun intended). Bodyweight
exercises are among the most effective exercises there are. Knowing how to orient
your body and use other items to help take advantage of bodyweight can be extremely
effective.

Milk and Water Storage Jugs:

Empty milk jugs are perfect for resistance training. They can be the one-gallon/four-liter
size or the half-gallon/two-liter size (depending on how much resistance you wish to
have). Simply fill the jug up with water and voila! You have a dumbell.

How high you fill the jug will determine how heavy your dumbell is (be aware that water
will slosh if the jug is not full). A full gallon of water weighs about eight pounds. If you
need more resistance than what can be supplied by water, try filling the jug up with sand
or dirt. If you want it even heavier, gravel will work also.

Buckets:

This can be anything from a mop bucket to a child's sand bucket (make sure it has a
sturdy handle). Simply fill it up with something, e.g. cans or books or even sand or rocks.

Duffel Bags:

The duffel bag is a useful resistance-holder. Fill the duffel bag up with books or cans
or anything that has weight to it. The handles of the duffel bag make it ideal for exercise
purposes. It's only drawback is its awkwardness and, in some exercises, the limiting
effect it has on range of motion.

Backpacks:

Perfect for adding resistance to bodyweight exercises, the backpack can be loaded with
items to easily increase or decrease resistance. It will function similar to a weight vest
in that respect and it costs a whole lot less.

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Conclusion:

Take these equipment ideas and turn them loose in your house! You can plug these adapted
exercises in to just about any training program, thereby taking away all your excuses for not
being able to train. And you may even find that some of these exercise adaptations work
even BETTER for you than the normal gym versions.

Nick