1: HAND TOWEL
Try using small hand towels in place of gliders (sliders) on a hardwood or tile surface, they can add some instability to the move, making it more difficult.
Move 1: Towel Reverse Lunge
Start standing straight up with your feet at about hip-width distance. Place a towel underneath your right foot.
Keeping your left leg rooted, begin to slowly bend at the knee and bring the hips back.
Slide your right toes along the ground, extending your right leg behind you.
Lower your body until your left leg reaches about a 90-degree angle.
Then, with most of your weight in your left leg and glute, glide your right leg back to the starting position.
This move requires a lot of strength and stability, so don’t be discouraged if it’s too challenging! Feel free to hold a chair to improve your balance.
Move 2: Towel Hamstring Curl
Begin lying flat on the ground with your arms at your sides. Put a towel under your feet and place your feet flat on the ground with knees bent.
Come into a glute bridge, raising your hips up to the ceiling, while keeping your shoulder blades, arms and head on the floor.
Gliding along the floor, extend your legs out in front of you until they’re as straight as possible. As you extend, try your best to maintain the glute bridge position, keeping your hips off the ground.
Then, use your hamstrings to curl the towel back to the starting position.
Extend your legs as far as you can to keep good form and comfortably bring them back toward the body.
2: HEAVY BACKPACK
Find yourself a backpack and fill it up with random weighted items, could be old textbooks, heavy water bottles, heavy fruits or veg.
Move 1: Backpack Back Squat
Put the backpack on, tightening the straps so that it sits on the upper part of your back and stand with feet shoulder-width apart.
With your hands straight out in front of you, shoot your hips back and begin to bend at the knees.
Keep your back flat and squat down until your thighs are about parallel to the ground.
Press through your heels and push your hips forward to return to standing.
If you want to get an even deeper squat, you can elevate your heels with two books about the same size.
Move 2: Backpack Bent-Over Rows
Stand with your feet about hip-width apart, grab each end of the heavy backpack with your hands.
Shoot your hips back and with a flat back, bend your knees slightly and hinge forward.
Holding this bent-over position, extend your arms, holding the backpack.
On an exhale, row the back pack toward your chest, squeezing your shoulder blades together.
Then, bring the backpack back down.
3: CASE OF WATER
If you have a case of water bottles, they make an excellent heavy load for front squats and front-loaded lunges. If you don’t have a case handy, you can also fill a suitcase with heavy objects.
Move 1: Water Case Front Squats
Stand with feet shoulder-width apart. Grab the case of water and hold it across your chest at shoulder height, bending at the elbows.
Shoot your hips back and bend your knees. Keeping your back flat and chest up and out, squat toward the ground until your thighs are parallel to the ground.
Then, exhale and press through your heels to return to standing.
Move 2: Front-Loaded Forward Lunges
Stand with feet at shoulder-width apart. Grab the case of water and hold it across your chest at shoulder height, bending at the elbows.
Root your right foot into the ground and step forward with your left, leaving a few feet of space between your feet.
Simultaneously bend your right and left knee until your front knee comes to 90 degrees and the back knee hovers just above the ground.
On an exhale, return to standing and bring the legs back together.
Repeat on the other leg.
If front lunges feel too challenging, swap for a reverse lunge, which are generally easier to perform and safer on sensitive knees.
4: CANS OF FOOD
Move 1: Food Can Biceps Curls
Begin standing up straight with a can in each hand.
With palms facing away from your body, curl the cans up toward your shoulders.
As you curl, keep your elbows close to your sides.
Once the cans are at shoulder height, squeeze the biceps.
Then, slowly bring the cans back down to the starting position.
Move 2: Food Can Triceps Extensions
Begin standing with a can in each hand.
Raise the cans straight over your head and bring them together.
Keeping your elbows fixed, lower the cans behind your head, bending your elbows.
Then, extend the cans straight back overhead.
Move 1: Bulgarian Split Squats
Begin standing three feet away from the sofa, feet at hip-width distance.
Face away from the sofa and raise your foot up onto the sofa, toes curled underneath your foot.
Keeping your weight in your left leg, bend your left knee to 90 degrees.
At the same time, bend your back leg until it hovers just above the ground.
On an exhale, straighten your legs to return to standing.
Move 2: Incline Push-Up
Begin in a high-plank on the sofa or chair, hands on the seat in line with your shoulders. Keep your body in a straight line from head to hips to heels.
Bend your elbows at a 45-degree angle from your ribs and lower toward the sofa or chair until your chest touches the cushion.
On an exhale, press into the sofa/chair and return to the high plank.