Selfmade Workouts

Pros
Uses any equipment available
Doesn't need a gym to start
Cons
Need to be creative
Need for a place to work out

What is a 'Self-Made Weight'?

A self made weight is anything that can be used as a weight like a dumbbell or barbell. Examples include rice bags, bricks, backpags, jugs of water, and anything else that is heavy.

This way, you're lifting weights without a gym membership.

You'll need:

A weight for each hand resembling dumbbells. Popular examples include

Buckets of Water
Rice Bags
Bricks
Filled Backpacks
Bags of Books
And anything else you can create to work out with!

All exercises should be done in 4 sets for 10-12 repetitions with breaks of a minute in between.

Arm Day (Monday)

Bicep Curls: Use your biceps to curl the weight.
- Variations: Standard, Hammer Curls (Sideways Bicep Curl)
Tricep Extensions: Hold your weight above your shoulder and behind your back and extend your arm upwards, working your tricep.
Push-Ups: Works the chest, shoulders, and triceps.
Forearm Flexes: Hold your weight to your side with your wrist facing the floor and your palm facing behind you. Then rotate your wrist inward and outward to work your forearms.

Leg Day (Tuesday)

Squats: Targets the quads, hamstrings, and glutes. Hold weights or a backpack while squatting to increase toughness.
- Variations: Basic, Sumo (wider stance), Single-Leg (use the chair for balance, if necessary)
Lunges: Targets the quads, hamstrings, and glutes. Hold weights while squatting to increase resistance.

Variations: Forward, Reverse

Calf Raises: Works out your calves. Go on your tiptops and slowly come down. Wear a heavy backpack and hold weights to increase the resistance

Chest Day (Thursday)

Push-Ups: Works the chest, shoulders, and triceps.
Chest Flys: Lie down on a bench or on the floor with a weight in each hand. Bring this weight up in front of you and bring it back down to work the chest.
Dumbbell Press: Targets the chest and shoulders. Lay down on the floor holding a backpack or weights, pushing them towards the ceiling to increase resistance.

Back Day (Saturday)

Pull-Ups: Works the back, shoulders, and arms.
Bent-Over Rows: Bend down so your body makes a right angle. With your arms holding weights in front of you, bring the weights up to your waist and back down to work the lats.
Seated Reverse Flies: Sit down in a chair with your back straight. Holding your weights in front of you bring them back, flexing your back to work the back.

Additional Tips

Progressive Overload: Get progressively difficult with reps, sets, or variations as your body strengthens. This could be by making the movement harder by adding weights like wearing a backpack or holding rice bags.
Hydrate: Drink lots of water before, during, and after your workout.
Nutrition: Eat a clean, well-rounded diet for muscular gain and weight loss. Add protein-rich food, veggies, and whole grains into your diet.
Consistency: One major key to attaining fit goals is regular exercise and living healthy.