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We all know working out is good for us, but exercise equipment and gym memberships can cost a pretty penny. Pull-ups work a variety of muscle groups in the arms and back, which explains why they’re a classic complement to strength training routines. Kettlebells’ unique shapes make them a great way to improve strength, cardio, endurance, and flexibility Oxygen cost of kettlebell swings.
Originally developed for wrestlers, Bulgarian training bags are used around the world to target the legs, arms, back, and core.
Similar to a sandbag but way harder to maneuver, water balls are the crazy cousin hanging out in the corner of the strength-training party. A popular addition to core work, medicine balls can be used in a variety of exercises that challenge the whole body and have been shown to improve muscle power and performance Effect of twelve weeks of medicine ball training on high school baseball players.
Parallettes can help develop coordination, agility, and balance (even their name sounds graceful). The practice of yoga has been linked to improved flexibility, reduced anxiety and pain, and lowered blood pressure Does yoga therapy reduce blood pressure in patients with hypertension?: an integrative review.
Pilates is similar to yoga in that it combines low-impact flexibility and core-strengthening moves through body weight exercises. Yoga props are a great way to avoid yoga injuries, and perhaps none is as versatile as the block.
Foam rolling is gaining popularity thanks to its serious benefits, which include muscle tension relief, increased range of motion, and injury prevention A comparison of the pressure exerted on soft tissue by 2 myofascial rollers. This post was presented in partnership with Warrior Dash, the World's Largest Running Series, a 5k obstacle course race held on the world's toughest terrain. Fitness aficionados across the country are figuring out how to make their own gym equipment, saving money and boosting self-sufficiency in the process. To make a homemade pull up bar, just fit some pipes together and hang the contraption over a suitable load-bearing I-beam. Start smaller (and put leftover water bottles to good use!) with homemade light hand weights.


But commercial versions can also chisel away at people’s wallets, lending appeal to the DIY version.
But for about $15 at a hardware store and very little time investment, it’s possible to make your own suspension straps. Follow these detailed instructions to make your own using PVC pipes, electrical tape, and a little glue.
For around $70 plus some 10-pound weights, it’s possible to build your own rowing machine (holy mackerel!). While it’s maybe not the best idea to surf the web while biking or running (accident waiting to happen?), we know people get busy and sometimes need to multi-task.
But turns out they can become a cardio powerhouse just by picking them up and slamming them down on the ground over and over again. It also sounds like a great workout, though we can’t vouch for the safety or science behind it (the shovelglove has not yet made its way into mainstream gyms). Those who own a rebounder (basically a mini trampoline that’s gained popularity as a workout tool), can quickly transform it into a workout buddy by placing it on its side (with something sturdy behind it for support) and whipping a ball at it over and over again, catching the ball on the (you guessed it) rebound.
Both practices make great complements to any fitness routine, and luckily making a homemade mat couldn’t be simpler. It’s great for supporting the body in poses that are just slightly out of reach and preventing over-straining.
Here, we’ve rounded up 21 DIY fitness projects designed to give you the tools to strength train, do some cardio, and stretch it all out in the comfort of your own home.
Health and Exercise Sciences Department, Human Performance Laboratory, Truman State University, Kirksville, Missouri. But the move is deceptively difficult and a great way to improve core strength Comparison of different strongman events: Trunk muscle activation and lumbar spine motion, load, and stiffness. It’s about time somebody came up with a more budget-friendly version, because rowing is a comprehensive, low-impact workout that strengthens most major muscle groups while improving cardiovascular fitness Development of FES-rowing machine.
Build your own laptop shelf for a stationary cardio machine with some cheap supplies from a hardware store (and a little customization for the size of your laptop and the type of handlebars on the machine).


To make your own, simple use a saw to cut a piece of wood to the dimensions of 3 by 5.5 by 9 inches. Though some of these projects might be a little intimidating (concrete and power tools, anyone?), many of them are accessible to even the novice do-it-yourselfer. Make sure the bar is suitably secure and supported before you start pulling.) Struggling to get your pull-up? Instead, try this cheaper solution: Simply fill an old truck or tractor tire’s inner tube with wood pellets or rubber mulch, tie up the tube securely, and voila!
If the small bottles eventually stop being a challenge, simply fill up bigger bottles (like milk jugs) with water, rocks, or sand, and keep on lifting! As you advance, fill the hoses with sand (don’t forget to plug up both ends) for a more challenging full-body workout. With a little hard work (and a drill), the toughest basketball around becomes a tool for one of the most cathartic workouts ever.
To use this newfangled workout tool, its creator recommends people perform the motions of shoveling, butter churning, and wood chopping (around 50 each) for 15 minutes every weekday.
Division of Yoga & Life Sciences, Swami Vivekananda Yoga Research Foundation (SVYASA), Bengaluru, India. Faculty of Kinesiology and Health Studies, University of Regina, Regina, Saskatchewan, Canada. But sometimes the prospect of schlepping a mat from work to class and back home again can be a bit of a deterrent. With the help of a cheap yoga mat, some PVC pipe, and (of course) duct tape, these instructions will have you ready to roll like a pro in no time.
For those desiring a tool that more closely resembles traditional kettlebells’ shape (and who are comfortable with welding), look no further than these instructions for building a rounder kettlebell made from concrete.




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