Your House Is Full of Weights
A cast iron pan turns a plain squat into a loaded one.
In my last column I asked you not to skip the strength work, especially if you're losing weight on a GLP-1. I usually get the same reply from people: "I hear you, but I don't have time to go to the gym."
Good news. You don't have to. Some of the best training tools in Rockaway are sitting around your house right now. A gallon of water weighs about eight pounds, a backpack loaded with books can be loaded to about 40 pounds, and a heavy cast iron pan held at your chest turns a plain squat into a loaded one. I train people in their living rooms all over this peninsula, and I promise you nobody's living room came with a squat rack. Being creative and willing to use unorthodox tools will get you where you need to go before you ever make your first home gym purchase.
Here is a full-body routine you can do in about twenty minutes with stuff you can find around your house.
First, warm up for two or three minutes so nothing feels cold and creaky. March in place, do some arm circles, and do ten slow bodyweight squats.
We're only doing five moves. One, squat onto a chair. Sit back, let your butt tap the chair, then stand up. Two, single-leg Romanian deadlift. Stand on one leg holding the water jug in the opposite hand, push your hips back, let the jug drift toward the floor, then stand tall. Your hamstrings, glutes, and balance all get to work at once. Three, push-ups. Start with your hands on the kitchen counter and move to the floor when the counter gets easy. Four, row a backpack full of books. Hinge forward with one hand on a chair, let the pack hang from the other hand, and pull it up to your hip. Five, bird dog. On your hands and knees, reach your opposite arm and leg out, hold for a beat, then switch sides. It builds a sturdy core and it's easy on your back.
Do 8 to 12 reps of each move, rest about a minute, and go through the whole list two or three times. That's it!
Progressing is definitely a challenge in a home workout, but a little creativity will get you through the first 6 months. Work on slow and controlled reps, add weight, move the pushups to the floor when you get stronger, and squat onto a lower chair or step as you get better at it. When you finally need weights, check out Facebook Marketplace and score some dumbbells for cheap.
I put this whole routine on my website for free, with photos and an easier and a harder version of every move. Go to rockawaytrainer.com/homeworkout. There's no email to enter and no catch. Print it, stick it on the fridge, and tell your family why the backpack is suddenly full of old books.
As always, if you have an injury or a health condition, check with your doctor before you start something new. But if you've been waiting for the right time or the right gym, you already have everything you need. Your house is full of weights.