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.