Use What You Already Have
Grab the laundry detergent, paper plates, and step stool and prepare to use these everyday items in brand-new body-toning ways.
How it works: This workout follows the pattern of cardio move, strength-training circuit, cardio move, strength-training circuit, cardio move, and ends with one core exercise. Complete this workout four times a week for fast results.
What you’ll need: Bucket filled with phone books or other sturdy items that add weight, large jug of laundry detergent, backpack filled with books, step stool, two large bags of rice (or your choice of ancient grain!), bag of oranges or apples, stack of pillows, and paper plates.
Arm Swing with Bucket (Cardio)
A. Start in a wide stance hovering the bucket in front of you, knees slightly bent. Hinge forward at the hips as you hike the bucket back between your legs like a football.
B. Drive hips forward as you squeeze glutes and swing bucket straight out to shoulder height. Be mindful not to stop the movement at the top and instead let gravity make the bucket weightless before you repeat the swing.
Reps: Repeat for 1 minute
Single-Arm Row with Laundry Detergent Jug (Strength Circuit)
A. Start by standing, holding jug of laundry detergent in left hand. Take large step forward with right leg and hinge forward at hips to a 45-degree angle. Place right hand on thigh for added support, and let left hand holding jug hang toward floor.
B. In a rowing motion, pull jug up to ribcage by squeezing shoulder blade and keeping arm tight to your side.
Reps: 20 on each side
Shoulder Press with Backpack (Strength Circuit)
A. Start by standing, knees softly bent, holding a backpack filled with books (or other items that add weight) at chest height.
B. Exhale as you press backpack straight up and overhead, squeezing glutes and engaging abs to avoid hyperextending in the back. Bring backpack to starting position.
Reps: 20
Single-Leg Bridge on Step Stool (Strength Circuit)
A. Start by lying on your back on the ground with a step stool near your feet, arms by your sides. Bring the stool close enough so that you can place right heel on stool, foot flexed, knee bent directly over hips. Extend left leg straight up.
B. Squeeze glutes and lift hips off the ground, reaching left foot to the ceiling. Pause at the top before lowering back down with control.
Reps: 20 per side
Wood Chop with Laundry Detergent Jug (Cardio)
A. Start in a squat position holding a jug of detergent with both hands just outside left ankle.
B. In one smooth movement, pull your arms diagonally across body to upper right corner as your torso rotates to the right. Keep feet planted and lower body stable. Return to starting position.
Reps: Repeat for 1 minute
