Household Fitness Hacks

Gyms have started to open in Orlando, but some people are still uncomfortable going to them. Here are 8 household items you probably already have at home that will help you in a fitness pinch so here are some household fitness hacks.

Duffle Bag

Most people are not traveling right now so why not put that duffle bag to good use. Pack up the bag as heavy as you want and use it for bicep curls, shoulder presses, squats, reverse lunges and plank pull throughs.

Milk Jugs

Save your empty gallon milk jug, fill it with water and it becomes an instant weight.  Not drinking milk? You can use any gallon container such as the one you get with ice tea or even your favorite takeout margarita! Alternatively, you can use gigantic laundry detergent bottles.

You can do bicep curls, shoulder presses, bent over rows, squats and so many other exercises with a single gallon jug. Save two milk jugs and you can do even more. A gallon of water weighs a little over 8 pounds, so fill according to what your body can handle lifting. 

Dining Room Chair

Chairs are super versatile for exercise. Choose a dining room chair without arms for incline push-ups, tricep dips, sit to stand squats, step ups and many more options. Just be careful that it does not tip over.


If you have access to stairs, you have a variety of workout options. Of course, you can run or walk up and down the stairs to get a great cardio workout. In addition, you can do stair jumps, single leg step ups, incline push-ups, tricep dips and many more exercises.

A Wall

No matter the size of your home, you probably have at least one wall. That’s all you need for fitness options like wall squats, wall sits, wall handstands, wall push-ups and for the ultimate in relaxation, legs up the wall.

Paper Plates

Place paper plates under your hands or feet to act as sliders to up your regular push-up or plank exercise. Try placing a plate under each hand while at the top of a push-up. Do one push-up and at the top of the exercise, slide your right hand forward or off to the side before returning to center. Repeat the sequence. 

Alternatively, place the plates under your feet. While in plank position, pull in your feet, one at a time, for mountain climbers.  

Basketball or Soccer Ball

A medicine ball is a great way to work your core and trunk mobility. However, many people don’t want to make the investment for a med ball so why not make your own with an old basketball or soccer ball. Simply cut a crescent shaped slit in it and fill with sand. Glue it closed with rubber cement. Be sure to know how much sand by weight you are putting into the ball so you get the desired weight.


Want to work on speed and gain quickness on your feet? You can do drills on an agility ladder, but you don’t need to buy one. Simply draw the agility ladder outline with chalk on a sidewalk, driveway or basketball court and run your drills. 

Baseball Bat

Foam rollers are great for improved range of motion, flexibility, easing muscle soreness and preventing injuries. You don’t necessarily need to purchase a foam roller to get the same benefits. A rolling pin, PVC pipe or a baseball bat is a great at-home substitute. It’s great for rolling out the calves, thighs and hamstrings. 

If you use these hacks, you’ll be able to stay in great shape even from your home.  If you need any additional fitness tips be sure to contact me.  


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