It would be amazing if we could always set aside time to head to the gym for a complete formal workout with a trainer. However, that’s not always possible. In fact, it might always be impossible.
But, that doesn’t mean you can’t get a good workout in.
In fact you can use items in your home to complete a great workout without having to buy any special equipment. Today’s I’m bringing you a workout that will make use of one pretty common household item, a bag of rice.
You can also use a bag of beans. I wouldn’t use a bag or flour or sugar though. That could get messy…
For the following workout, 1 -2 lb bags of rice are the ideal beginner's weight. If you have trouble holding the bags themselves, simply pour the rice into easy-to-hold canisters.
This is a full body workout which you can do while you’re making dinner. Just intersperse sets while stirring the pot. You can also take the rice out of the kitchen for your workout.
In order to complete a full workout, repeat the full set of exercises 2-3 times.
Stand with your feet shoulder-width apart, holding the rice bags on either side of your body, with straight arms.
Bend your elbows, slowly lifting the rice bags up towards your chest, releasing to return to your starting position. Keep your arms in tight beside your body as you lift.
Repeat 10 times, before resting.
Stand with your legs shoulder width apart, holding your bag of rice with both hands up in front of your chest.
Sit back – as if you were taking a seat – lowering your bottom back towards the ground without bending your torso.
Straighten back up into a standing position, with the bag of rice remaining in front of your chest.
Repeat 9 more times.
Weighted Lunge with Twist
Keep your torso upright and your shoulders back and relaxed. Keeping your elbows by your side, hold your rice bag a few inches in front of you.
Step forward with one leg and lower your body down until both knees are at a 90-degree angle.
Twist your torso and the weight to one side. Come back to the center, and repeat on the other side. Make sure that your knees don’t go past your toes at the bottom of the movement.
Repeat for 10 reps per leg.
Place the bag of rice on the floor slightly in front of you and between your feet, which should be shoulder-width apart.
Bending slightly at the knees but hinging mainly at the hips, grasp the top of the bag and pull it back between your legs to create momentum.
Drive your hips forwards and straighten your back to send the bag of rice up to shoulder height. Let the bag return back between your legs and repeat the move.
Repeat for a total of 10 reps
One Legged Deadlift
Hold the top of the bag of rice in one hand, hanging to the side. Stand on one leg, on the same side that you hold the rice bag.
Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip, extending your free leg behind you for balance. Continue lowering the bag of rice until you are parallel to the ground, and then return to the upright position.
Repeat for a total of 10 reps on each side
Forward Lean Lunge with Double Row
Stand with a rice bag in each hand and arms at your sides.
Lunge forward, keeping the back leg straight, and hinging forward so that your chest hovers over your thigh and your arms hang in front of you (palms facing each other).
In this forward lunge, row both arms back bringing the weights up and your elbows straight back. Lower your arms and return to start.
Complete 10 reps, then switch legs.
Overhead Tricep Curls
To begin, stand up with your feet shoulder width apart and the rice bag between your two hands.
Now elevate the bag above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the bag behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.
Go back to the starting position by using the triceps to raise the bag.
Repeat for a total of 10 reps
Seated Russian Twist
Holding your rice bag in both hands, sit on the ground with your knees bent and your heels about a foot from your butt.
Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center, and rotate to the right. This completes one rep.
Do 16 full rotations.
If you liked this working with what you’ve got workout, let me know in the comments and I will be sure to post more!