Home (dirtbag) exercises

I love gyms, but I also work in one all day. So sometimes I just want to be outside.

And since I’m from New England, I have a higher level of ingenuity (stubbornness) and thriftiness (cheap). I love the hardware store, and making my own rehab and exercise equipment (junk).

There are great documentaries about early Scottish strong man competitions where they used logs and rocks ( I lift heavy things).

You might be thinking that I shouldn’t be showing pictures of my equipment (junk), because someone might steal it (my wife would be grateful).

There are thousands of exercises and variations. I’ll just share some ideas.

That pull up/dip combo in the picture above is something I made in welding about 15 years ago. It’s relatively expensive nowadays due to the price of metal, but it has gotten lots of use.

Simplicity (lead-wallet)

Yes, you are seeing that correctly. That is a 100 pound kettle bell, made from a bucket, concrete and PVC. It cost $10 when I made it 10 years ago. Prices have gone up since then. Buying one would be anywhere from $100-200, plus the cost of shipping, which would be substantial. I filled the handle and PVC with concrete mix before pushing it down into the mix, so the handle isn’t hollow. That likely would not have held the weight.

“Don’t act like you’re not impressed…” - R.B.

During the early days of covid gym lockdowns, the price of metal and home gym equipment skyrocketed, and many retailers were selling out of home gym equipment. There are some great videos on YouTube where people were making weights out of concrete. It chips easier, and is not as durable, but a good and very cheap alternative compared to the price of iron. Concrete is a heavy mass, meaning you will recruit more muscle fibers to overcome the initial inertia.

Rings

I bought some rings for $20, and the straps were looking a little frayed, so I replaced them with some tie down straps. Hundreds of variations with these. I don’t trust many setups to hang upside down. Just watch all those gym fail videos, especially around stripper poles. Scary, and hilarious.

Some ring exercises address postural strength in way that seated machine do not,

The Benefits of Standing Exercises vs Machines

Pre-owned (used junk)

I found this gem for $50 on Craigslist. One of my patients found a $1000 Total Gym for $100!

It also has a built in vitamin D generator, and mood elevator. All free.

The most frugal (cheapest)

Yes, that is a deadlift barbell (wood log). It’s gotten lighter over the years due to drying out. Kind of the opposite of the greek story of Milo carrying a calf around until it was a cow. So I added weights.

Playgrounds

Playground equipment is a great place for pull ups and other bar exercises. You might avoid certain preschool times, so that you’re not accosted by mom’s named Karen.

Here are some other suggestions,