“Exercise for Weight Loss” is an article series detailing the most successful exercise strategies that can be used to assist in speeding up the weight loss process, and help you end-up with a sleek, toned physique once your body weight gets down to your goal-weight. 

3 Simple exercises to do with home-made weights

In the last article, we talked about making your own weights to keep training while you’re locked up at home. If you’re not used to training alone, and aren’t very comfortable with weight training, here are 3 simple exercises that can get you started on your journey with your home-made weights.

Here are the three best exercises to do – with home-made weights or regular barbells.

1. Squat

Using a weighted backpack strapped as high on your back as possible, do some squats. Your feet must be positioned shoulder-width apart, feet pointing out at about thirty degrees outwards. Squat down until the top of your thigh gets to just below the top of your knee, then stand back up. Do a few unweighted sets first to practice the movement and get warmed up, and then do three sets of ten reps.

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Watch the video below for squat technique with a backpack:

2. Press

Stand with your feet shoulder width apart, knees locked and your glutes tight. Hold a lighter weight in each hand, or the backpack across both hands. Start from just above your chest with your elbows forwards, and press up to a full lockout at the top (directly above your head) by shrugging your shoulders once your arms are straight. Again, do three sets of ten.

Watch the video below for press technique with a backpack.

3. Deadlift

Using the heaviest weight available (that you can lift), perform three sets of eight deadlifts as follows:

Put the weight on the floor in front of you. Have your feet around 30cm apart, with toes pointing slightly outwards. Bend over with legs straight and grip the weight, then move your shins forward to contact the weight. Now lift your chest to tighten your back, then lift the weight.

Watch the video below for deadlift technique, and substitute the barbell for your home-made weight.

 

These three exercises will keep you fit and strong through lockdown, and should see you wish to start strength training when it’s all over.

 

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