Speaker 1: Hello, everyone. Now we are in pretty unusual times right now. Many of us
are confined to our homes. We are stuck indoors having to train indoors. That means thinking
outside the box in terms of our training. This has come on quite suddenly for a lot
of us, so maybe we weren't equipped and ready for this, but I'm here to help. Today, I'm
going to be doing a bit of DIY that you can follow along and get stuck into it too. We're
going to be making some homemade DIY equipment. [music]
All right, before I get the drill out we're going to start off with a super easy simple
and that anyone can do as long as you've got an empty bottle. A plastic bottle of water
like this around. Plastic not glass. You'll see why. This is actually a recovery tool.
We'll get into the exercise devices soon, but this can actually transfer into an exercise
device hopefully. What we're going to do, we're going to fill this up with water all
the way to the top. Literally as much water as you can get in there. Be careful and then
use the cap to put back on and contain all the water you can. Right, I'll show you.
[music] Here we go. I've initially got as much water
in there as possible. Oh damn it, I've got one air bubble in there. Pretty good though.
As much as I possibly can and that is rock solid. You know what that creates now? A foam
roller, although obviously not foam but the equivalent. That means that we can now use
that for massaging our quads, our hamstrings, our calves, whatever you want. I really like
using a foam roller. If you've forgotten one, you haven't got one, maybe you're traveling,
a really cheap quick alternative. Pretty nifty. Now time to head outside because we're about
to get the power tools out. I'm about to make a balance board using either this if you like
or a foam roller or if you've got something better, use that. Now, I've got some wood
hanging around. I'll just pick this up here. There you go. It's probably a little bit too
long. I've used a skateboard before, just took the trucks off it. What we're going to
do - that would work as it is - basically, you place that on top of the bottle or the
foam roller, but you can also add basically, get this other bit of wood here, a little
bit of wood to each end just as stoppers to make sure that you don't slip off. I'll show
you how. All you need here is a drill, a saw, and I've
got a bunch of screws and bolts and things here. Something there will work. It doesn't
need to be that precise. I'm just going to cut this to size. These are just bits of wood
that I've got lying around. I'm sure many people have got odd bits of wood lying around.
I'm sure you could probably make this work. I'm just going to cut this roughly down to
size. [music]
Let's make sure that fits. Like I said, this is way too long. Preferably cut this down,
but meh, it will do. It makes it harder actually the longer it is. That's cool. That fits nicely.
I'm just going to screw down through. If you've got a workbench, even better.
[music] That'll do. Then make the same for the other
side. [music]
There we go. Let's go try it out. We're going to use the bottle on the ground. This is just
simply a balance board, great for lateral strength in your legs and also your core.
Here we go. The bottle hasn't popped yet. Whoa. Obviously, you can switch out, put a
foam roller in there instead, but with the boards on each end, it means you won't just
slip out. [music]
There's the first couple done. A bit of core there. Now we're going to move on to something
a little bit more run specific. It still uses the core. I'm actually going to head inside
for the first part and then we're going to progress from there and come outdoors.
[music] There's been a couple of videos floating around
lately of people trying to keep their running up when they can't get outdoors. Using washing
liquid on a tiled or smooth surface and then be able to run on top of the washing liquid
and a little bit of water. Good idea. I really enjoy them, but then you've got to clean that
mess up. I guess you get a really nice clean floor out of it. Alternatively, find some
towels. Some nice smooth ones. Throw them down on the ground. Put your feet on top of
them. If you need to, maybe put a bit of polish down on the ground. Again, you're going to
get a clean floor and it works just as well. Two rags down on the ground. I'm going to
put both feet onto them and both feet out in front, so onto all fours. Then we're going
to bring one knee up to your elbow and then we're going to alternate like this. Keeping
a nice strong core almost like you're in a plank position. It's harder than it looks.
I'll swap around so you can see better. The beauty is you get to clean the floor in the
process. A little progression from this. We're going to head back outside.
You might enjoy this one a little bit more. Following on from that, I actually picked
this one up of pro triathlete Bryan McChrystal. He posted up a video of him recently using
two square bits of wood. Imagine it was cut off here about that sort of size actually.
On the underside, he had four rollers or four wheels. Then he used them under each foot
to essentially do what I just did in the kitchen. I don't have four rollers or four wheels here
and I can't go to DIY shop at the moment, but I do, and you guys out there may have
something similar, maybe you've got some kids as well, or you own one yourself, got a couple
of skateboards. I'm going to use that. Essentially it does the same thing. Let me show you. I've
got one already here. Again, put myself down in this plank position. One foot on each.
There we go. How cool's that? [music]
Next up, we're going to use some stretch cords. If you're really fortunate, you might have
some stretch cords like this around. These you used for swim training or indoor swim
cords, but if you don't have those there are alternatives that some of you may have around.
I don't know what you exactly call these but octopus straps. Where they've got a little
hook on the end. You might use these for strapping stuff down onto the top of your car or something
like that. There's loads of stuff we can do with these and really good if you don't have
weights at home and you want to replicate that feeling of using weights.
First up, I've got a couple just linked together here. If I grab either end, we can do pullouts
to the side. We've also got, essentially like bicep curls. It's actually quite good. [chuckles]
Then, I've actually managed to find a bit of wood. Maybe you've got something similar.
This is an old handrail for our stairs but you can link these two straps around that.
[music] Essentially like using a barbell now. I can
pull up. It's pretty good. Now actually, I'll use a slightly shorter one, or of course,
you can just tie them up or make them whatever length you want. I just link these ones around
my feet so I've got one on each foot. Put them around the bar. Now if I start in a squat
position. There we go. I'm really getting that glute activation, it's actually quite
good. It's not perfect. It's not as good as maybe having proper a barbell with weights
on, but it's not far off. It still keeps that movement, that activation going. Pretty pleased
with that. [music]
A couple of quick simple ones here. Most people have got some form of bag or duffel bag lying
around at home. These are great for filling up and using as a weight. I've got a couple
of heavy things to the side here. I've got a bag of gravel and a load of sand. You can
use something similar. Anything heavy. Fill that duffel bag obviously to whatever weight
you want. This is really heavy as it is. Right, get down. Get this. Okay, there we go. Can
use that. It's quite good. Oh, yes, you do all sorts of exercises, lunges and so on.
Yes, that's good. Then, moving on. You're going to laugh at
me over here. Milk carton, you can fill that, I've only got a small one here, but ideally,
get a big one. You can fill that with sand and make it into a little weight. Here we
go. You'll have to make sure you get that cap on. There we go. That's quite light actually,
but maybe you want a bigger one. Yes, pretty good for small exercises, maybe just some
of the shoulder stuff and for some of the finer movements. Yes, another good one.
[music] There you go, that is my homemade DIY training
equipment that, hopefully, you can make yourself. It doesn't really require any specialist tools
or equipment for it. It's actually pretty straight forward stuff, hopefully, stuff that
you have at home yourself that you will be able to make as well. I know some of its a
bit mad, a bit wacky, but you've got to think outside the box during these sort of current
times and situations. If you've got any other ideas, make sure you drop them down in the
comment section below. I would have loved to have carried on. I had
a few more ideas including making a homemade bike stand for your indoor training sessions.
Maybe I'll make a standalone video for that. If you have any suggestions, drop them in
the comment section below. If you make any of this yourself, please let me know how you
get on with it. If it works, maybe send some videos into our GTN photo uploader. If you
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[00:11:59] [END OF AUDIO]