HOMEMADE PARALLETTES

 

DIY Parallettes are fun, challenging and can be a great workout!  Give this a try when you have an extra $10-20.

I made two different sets...one for me and one for my boys.  The one I made for me will hold up to just about any weight and will last longer than me.  Here's the breakdown of it:





Materials if you have a welder:
2 - 18" x 1-1/4" galvanized nipples
4 - 6" x 1-1/4" galvanized nipples
2 - 1-1/4" galvanized 90's/elbows
2 - 12" x 2" square tubing

How to put it all together:

1 - Screw one of the four 90's on to each end of the 18" nipples.
2 - Screw one 6" nipple onto each end of the 90's.
3 - Weld the bottom of the 6" nipples to the center of the square tubing
4 - Done with plenty time to use them.

Materials without a welder:
2 - 18" x 1-1/4" galvanized nipples
12 - 6" x 1-1/4" galvanized nipples
2 - 1-1/4" galvanized 90's/elbows
2 - 1-1/4" galvanized T's
8 - 1-1/4" galvanized caps

How to put it all together:
1 - Screw one of the four 90's on to each end of the 18" nipples.
2 - Screw one 6" nipple onto each end of the 90's.
3 - Screw one T onto each end of the 6" nipples that you just used.
4 - Screw one 6" nipple onto each side of the T's.
5 - Screw one cap onto each end of the 6" nipples
6 - Done in 10 minutes or less.

Here's what I did for my boys:

Materials (all pvc)

10 ft - 1-1/4" pvc pipe.  Cut it into:

   - 12 - 6" pieces

   - 2 - 18" pieces

2 - 1-1/4" 90's/elbows

2 - 1-1/4" T's

8 - 1-1/4" caps 

1 can PVC glue

How to put it all together (glue all the pieces you put together):

1 - Connect the four 90's on to each end of the two 18" pieces of pipe.

2 - Connect one 6" piece onto each end of the 90's.

3 - Connect one T onto each end of the 6" pieces that you just connected.

4 - Connect one 6" piece onto each side of the T's.

5 - Connect one cap onto each end of the 6"pieces.

6 - Done in 10 minutes or less.

How to Survive a Zombie Apocalypse...or...SHIRLEY

There has been a lot of talk around my gym lately about zombies. It's been everything from t-shirts, tattoos, Zombieland, and even people going into Surplus City who were seriously buying supplies for a zombie apocalypse. So in response to all of this, I decided I needed to put up a tool and exercises that will help if that were to ever take place...or simply to get into really good shape.


I'll start with Zombieland's rule #1: Cardio


But that's a little generic, so what I want to show you is how to get your cardio and resistance training in at the same time with a tool that has to be one of our best bets if the Zed's attack, and it's super easy and cheap to make.



The DIY Macebell

What you need:
1 - Bowling Ball (Zombieland #15). I found mine at Rescued Treasures, a local second hand store, and she is called SHIRLEY (see pic).
2 - One 2-4 foot long 3/4" galvanized nipple (found at any hardware store in the plumbing dept. for around $10. You can use any size in this range I would recommend a 3 foot pipe. It's easy to choke up on if you need to, but you can also get a good extension on it.
3 - Wrapping Tape. Any sporting goods store will have it for a couple of bucks.

Tools:
1 - Drill
2 - 1" bit
3 - Pipe wrench

Drill a hole into the bowling ball (I suggest the thumb-hole as a good place for this) about 4-6" deep. Then take your pipe and start screwing into the hole. Use your wrench to get it good and snug. You can also squeeze some Plumber's Goop or other adhesive into the hole to make it hold better. Finally, wrap the pipe with your wrapping tape to help you get a good grip.

That's it! Click on the link below to check out the video for some ways to start getting into shape...and preparing to fight off the walking dead with your new Macebell!

Macebell Exercises/Zombie Combat Training

DIY Kettlebell

Okay, I'm a huge fan of kettlebells and suggest that this is where you break down and buy a couple for yourself, but if you really can't swing it (pun intended), Bud Jeffries lays it all out for you on how to make one for yourself.  He shows a t-handle and a d-handle.  Take your pick.  You can't go wrong.

These are only good for swings, but considering how good swings are for you, I'd highly suggest it.  Follow the link to his instructions and swing away!

T-Handle Kettlebell



D-Handle Kettlebell

Cheapest Piece of Equipment Ever...

We all come equipped with a great piece of workout equipment...our bodies.  Bodyweight training is a great way to get in shape and you can't beat the price.  A few basics you can do with absolutely no equipment:




Pushups
Squats
Burpies
Lunges
Wall Pushups
One Arm Pushups
Pistols (one legged squat)

If you can get these down, you're doing great!  Keep up the work.  I'll have some new equipment up soon that you do have to spend some money on, but don't worry it'll be cheap...only in cost, not quality.

DIY 3-sided Plyo Boxes...

 I made a train table for my boys last week.  If you expected me to jump right into how to make plyo boxes, you were way off.  The beauty of making a train table for my boys is that we saved $150-250 by not buying one.  The other beautiful thing about it was extra wood.  

 

All I needed was a piece of 3/4" plywood, screws and glue (I already had the screws and glue), and I was set.  Because I used part of the plywood, I was limited as to how big I could make my box.  I ended up making a box that is 18" x 20" x 24", which is great for my needs as a trainer.  If you have a full sheet you can make bigger boxes, or you can make them much smaller to fit your needs.



However you end up making it, you end up with a plyo box that has three heights and in order to buy three different boxes anywhere, you will spend several hundred dollars.  This is free, or at worst around $20-$30.  Here's how I cut my left over 5'x4' piece of 3/4" plywood (actually Lowe's made the first few cuts...their saw is awesome!  If you're there, ask them to cut your wood at 18", 18.5" and 18.5" across the 4' width of the board). 


2 - 18"x24"
2 - 18.5"x24"
2 - 18"5x16.5"

Put them all together using wood glue and 1 1/4" screws and start jumping.


If you're looking for a bigger box, here are the cuts you need for a box that is L= 30″ x W=20″ x H=24″

2x 30″ x 22.5″
2x 30″ x 20″
2x 18.5″ x 22.5″

Tires

Tires are definitely the cheapest fitness equipment you will ever find.  They're free!  I go down to Uhl Rubber (a local tire place) and they are more than willing to give me any used tires they have.  I even get personally walked to the old tires and get info about each one and help loading them into my trailer.  It's the royal treatment as far as old tires go.

I've tried to go to some chain stores and none are willing to give up an old, used tire.  Not sure why.  They have to pay to get rid of them.  So I highly recommend going to a local place.

When you're there get two tires.  Get one tire that would've come from a truck, jeep, or other small SUV, and get a big tractor tire.

The tractor tire, you can use immediately.  It is a plyo box, heavy bag, and a tire.  Lay it on its side and do plyo jumps on it.  Flip it over...again, and again, and again.  Stand it on it's side and punch it like a heavy bag.

To use it in more ways use a sledge hammer.  I have an 8 lb. sledge and would recommend starting with that.  If you don't have one, you can find them for under $20 at a hardware store.  I got mine at Harbor freight for $18.  Or look for a used one at garage sales, craigslist, etc.

Now keep that tire on the ground and starting swinging that sledge at it.  Hit it from the right, the left and straight overhead.

The smaller tire, you will need a little equipment.  Get an eye bolt, nut and 2 washers.  You'll also need a rope, chain, strap or anything you may have.  Drill a whole in the side of the tire.  Put the eye bolt through it with the nut and washers.  Now attach your rope or whatever you may have to the eye bolt. Now drag it around.  You have your first drag sled!

Rocky IV and Gyms on a Budget

I don't have a lot of money, but I am resourceful, creative and willing to do my research to see what I can make in order to have a great gym at minimum cost. I'm writing this to pass that info along and hopefully you will have as much fun making and using fitness equipment as I do.

My friend Derek and I always talk about how we love the way Rocky (Sylvester Stallone) trains when he's preparing to fight the Russian (Dolf Lundgren) in Rocky IV. We love the beat up, tough, no-frills approach he takes to training. We always cringe at the privilege that Lundgren's character gets with all the fancy equipment and a state of the art building.

Have you seen Stallone lately? He's ripped and old. It's truly inspiring (just like the Rocky montages). So here's some general things you're going to need (I'll give you details in later posts...this is just a taste to get excited about having that home gym without the debt so you can stop being a gym donor):

3/4" galvanized pipe (typically 3-4 footers)
Bowling balls (several)
2x4's
4x4's
Nylon straps
A log
A keg
Tires
Duct tape
Plumber's Goop
Basketball or other sports ball (I've also used a water polo ball because I had it)
3/4" PVC Pipe

Hopefully you have some of this stuff lying around. If not, don't buy it yet. Instructions are coming. I want to make sure and give written instructions along with pictures (I'm working on these) so it's easy to follow.