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Fit From Home

· Milk Jug Bent Over Row- A full gallon milk bottle weighs about 8 pounds. Fill it to make it the weight you desire. Hold in one hand (or you can use 2 containers, one in each hand). Bend at the waist to about 90 degrees and slightly bend the knees. Let arms hang straight down. Pull your elbow(s) up, pulling the jug towards your chest, as if you were starting a lawn mower. This is a great back and bicep exercise! *I suggest using containers with a screw on cap rather than the kind that snap on. Don’t ask me how I discovered this!

· Dog Food Squats- Grab a bag of dog food. Hug it close to you. Keeping your back as straight as possible (think “chest up”), bend the knees to about 90 degrees and stand back up. You are working quads (front of thigh), hamstrings (back of thigh), and glutes (butt), as well as abdominals! *Beware of dog!

· Kid Press- Really! If you have a young child, lie on your back while you are holding them on your chest. Press them up until your arms are straight and still over chest. They will LOVE this! If you don’t have access to a child, push-ups will do fine! Great for chest and triceps (back of arms). *You may want to use a spotter or at least do it over a soft run or on a couch just in case!

· Kitty Litter Carry- Bag or bucket, scoop-able or not, they all work! If it’s in a bag, hug it like the dog food; if it’s a bucket, hold it from the handle. Now, simply, walk! Go as long as you can carrying the litter. You can do it inside in a hallway, back and forth, or outside. Great for legs, shoulders, biceps, back, and muscular endurance. *Be prepared to explain rationale to neighbors!

· Laundry Detergent Curls- Hold a box or bottle of laundry detergent and curl it like you would a dumbbell. Arms down straight and by your sides. Bend elbow to brink soap towards same shoulder. Working biceps. *Item can also be used for the “clean and jerk”. J

· Couch Dips- Sit on the edge of the couch with your hands face down on the couch next to you. Slide forward so that your butt is hanging over the edge and you are supported only by your hands. Bend elbows to lower butt towards floor. Push back up and repeat! Great exercise for triceps! *Do it doing commercials.