In the final post of our home workout series, we’re proving that you don’t need fancy gear—or even traditional fitness equipment—to get a solid workout. This week is all about turning everyday household items into effective strength-training tools.
Here’s what we’re using:
- Duffel Bag: Load it up with towels, canned goods, bags of flour, or anything else to add resistance. The soft shape makes it great for squats and deadlifts.
- Small Laundry Detergent Jug: This doubles as a makeshift dumbbell. You can adjust the weight by filling it with water, flour, or even small rocks.
- Chair: This is totally optional but it can help for the front squat and as extra support for the rows.
This isn’t just about creativity—it’s about accessibility. And once you try this workout, you’ll see just how effective household movements can be.
Your Household Full-Body Routine
These five exercises hit all the major muscle groups. I've provided video demos so that you know exactly what to do for each movement. Perform 8–10 repetitions of each move for 2 to 3 sets.
Squat with Duffel Bag
Use your loaded duffel to add weight to your squats while keeping good form.
Row with Detergent Jug (using a chair for support)
A pulling movement that targets your back and biceps. Be sure to lift towards your waist.
Deadlift with Duffel Bag
Hinge movement that strengthens the hamstrings, glutes, and core. Push that butt back!
Chest Press with Jug
A key compound exercise for the upper body that works triceps, shoulders, and chest. The jug is a great subsitiute for a dumbbell.
Dead Bug (no equipment)
While this move doesn’t use household items, it’s an essential core exercise that also challenges coordination and stability. You’ll use opposite arm and leg movements while keeping the rest of your body still. I wanted to include this one here because it hasn’t been featured in my other core-focused posts (for more core you can do at home read here! or read about why core is essential here), and it’s a fantastic complement to any strength routine.
Why It Works
You don’t need a home gym to get strong—you just need a little creativity and consistency. These functional movements mimic everyday tasks while helping build muscle, stability, and control. Plus, using familiar household objects removes one more barrier to getting started.
Want Personalized Help?
If you’re ready to take the next step in your fitness journey and want customized workouts, accountability, and guidance, check out my online personal training options. I’d love to help you find a routine that works for your goals and lifestyle!
