Fitness stars share basic household items you can use to help you stay fit

If you have bricks, water bottles, firewood and even washing detergent at home then chances are you have a gym without realising.

No gym equipment? No worries.

If there was ever a time to be creative, it would be now.

One scroll through your social media feed and you will notice a lot of your mates tagging one another in push-up challenges and other at-home exercises, but some have taken it even further by showing what you can achieve with a few basic items.

From bricks as free weights, to buckets of paint for squats, many have transformed their household goods into much-needed gym equipment.

Following stringent new rules on social distancing and with gyms closing down, many are looking for alternate ways to keep themselves fit, active and motivated.

Australian bikini fitness model and entrepreneur Rachel Dillon, who is behind the transformation brand Bodies by Rachel, shared a “no gym, no problem” workout video with her nearly one million Instagram followers, showing just how easy it is to turn household items into handy equipment.

RELATED: Gyms and fitness stars offering at-home workouts

A Sydney gym junkie has used a paint tin, bricks and firewood to create his at-home gym. Picture: Supplied

She basically used everything around her that was heavy to act as a replacement for free weights.

“Basically, if something provides sufficient resistance, is not fragile or dangerous to handle, and is easy to hold or lift - it can be used,” she told news.com.au

“For some movements, you may be used to using a bench - and any steady household surface can replace it.”

She said a sturdy coffee table, a chair or even a large Esky container can provide just enough support.

“But make sure to test them before going full throttle. A simple towel is also a great prop for moves such as hamstring curls, core rollouts, and stretching. “

To make the most of your training with no to minimal resistance, Ms Dillon suggested to really slow down each phase of the movement to feel the tension and focus on mind-to-muscle connection.

“Minimise rest between sets and increase training volume (do more reps/sets than usual). Another great way to mix up your training is to add explosive moves that don’t require any equipment, such as jump squats, alternating jump lunges, or burgees.”

“Do what you can, have fun challenging yourself to new ways of training and remember that any movement beats no movement.”

Rachel Dillon showing how handy her little does is when it comes to squats. Picture: Instagram/RachelDillon

Here she is using water bottles as dumbbells. Picture: Instagram/RachelDillon

RACHEL’S FAVOURITE HOME WORKOUTS:

HIIT circuit

30 seconds on, 10 seconds transition time to move between exercises. 60 seconds rest after each round

1. Burpees to push-ups

2. Jumping lunges

3. Mountain climbers

4. Shoulder taps

Repeat for 4 rounds

Here she uses a large, heavy crystal centrepiece for step-ups. Picture: Instagram/RachelDillon

… and firewood for side lunges. Picture: Instagram/RachelDillon

CORE circuit

30 seconds on, 10 seconds transition time to move between exercises. 60 seconds rest after each round

1. Leg raises

2. Reverse crunches

3. Side plank (each side)

4. Bicycles

Repeat for 4 rounds

Fitness Australia, the peak fitness industry body, is urging all Aussies to continue their exercise routine no matter their circumstances, to remain healthy and keep their mental health sharp during the pandemic.

Chantal Brodrick, board member of Fitness Australia and host of The Fitness Business Podcast, has revealed five ways to incorporate household items into your workout.

Using washing detergent for triceps.

1. Dining Chair Squat: Your dining room chair is a great height for squats. Make sure you have space around you and position your feet slightly wider than your hips, toes turned out slightly. Use the table for balance if you need. Perform 10 x squats, slowly lowering yourself to touch the chair, and then returning to standing. Do these 10 times, rest, and then repeat three more sets.

2. Washing Detergent Lunges: Grab two x two litre bottles of household liquid like washing detergent and use your hallway to do weighted walking lunges with a bottle in each hand. Set yourself a goal for example two laps, and then add in 10 squats while still holding the bottles at each end of the hallway. Take a break, then repeat it another three times.

Chantal Brodrick, host of The Fitness Business Podcast, uses washing detergent for lunges. Picture: Supplied

She also uses her dining chair for squats. Picture: Supplied

3. Got stairs? Grab a broom to help you balance and stand at the bottom of the stairs facing sideways. Have one foot on the bottom stair and the other on the floor. Use the broom (brush sitting on the floor) for balance (without putting your weight on it). Start using one leg to do 10 x single leg squats, then switch the direction you are facing and repeat on the other leg. Repeat this sequence three times.

4. Bath towel rows: Grab a large bath towel and loop it around a secure pole (this could be a staircase banister or brick pillar). Make sure it is secure, and can fully support your weight. Stand facing the pole and hold the ends of the towel in each hand. Lean slightly back and then use the towel to pull yourself towards the pole, and then return to your starting position. Repeat 10 times and do three sets

5. Green bag single arm row: Fill a green recycle shopping bag with some books, making it as heavy or as light as you are comfortable with. Hold the bag in one hand, and tip from the hip so you are slightly bent over and place your free hand onto your kitchen table or bench for balance. Keeping your hips square, feet hip width apart and shoulders square, let the weighted bag hang at arm’s length to start the row. Lead with the elbow to row the weighted bag so your elbow passes your rib cage, then return to the start. Repeat this 10 times, then switch to the other side for another set

Australian celebrity trainer Tiffiny Hall reminds everyone that “cardio is free” while providing free workout videos for her social media followers.

The founder of online health and fitness program, TIFFXO.com, said, at high stress times like this, mental health has to be a priority.

“In a time when we can't control what's happening in the world, we can control the controllable; helping our mental state with deep breathing, mediation, exercise, getting the right nutrients, self-care and self-management,” she told news.com.au

The mother-of-one and former The Biggest Loser coach,said now more than ever is the time to stay healthy.

“It is crucial that we move now to combat the high level of uncertainty in our lives and to help ourselves feel good and have a legendary immune system,” Hall said.

“We are in survival mode. It's not about how we look, not about having abs or losing weight or looking buff. It's about survival: surviving stress, isolation and disease by looking after our mental health.”