Full-body, No-gym Workout

Change up your routine with this unique tool

Full-body, No-gym Workout - Change up your routine with this unique tool
Working out can be very monotonous and even boring, at times, if you don’t keep things fresh, fun and exciting. Being creative with your workouts will add variety to your routine, help you see results, and keep you motivated and excited to try something new. I have found that constantly changing things up and getting creative with my workouts has been key to my long-term success!

Full-body, No-gym Workout - Change up your routine with this unique toolWhether you change your grip, sets, reps or type of equipment, there are so many ways to vary your workouts. When you learn to be creative, you don’t even have to be in a gym to get your workout on! There are everyday pieces of equipment that can make for useful tools, offering you a killer workout. In this workout, I am using a waste container dolly to perform different exercises to target your entire body! You can literally get a waste container dolly at Home Depot for under $35, and this is a great alternative to a Bosu ball. Not only is this simple tool inexpensive and easy to store, but also it will give you one heck of a full-body workout. The wheels force you really engage your entire body to keep control of the dolly. Get creative, have fun and try my waste container dolly workout!

The Ab Roller

Full-body, No-gym Workout - Change up your routine with this unique toolWith your knees on a pad and hand holding each side of the waste container dolly, slowly roll the dolly forward, keeping your core engaged. Once your arms are fully extended, using only your abs, roll the dolly back to the starting position and repeat exercise. To hit your obliques, roll the dolly slightly to the right and then slightly to the left, as you roll the dolly and fully extend your arms.

Knees-to-Elbow Push-ups

Full-body, No-gym Workout - Change up your routine with this unique toolSet yourself up in a push-up position with your legs slightly wider than your shoulders. With both hands holding each side of the waste container dolly, perform a push-up. Once you are back to the top of your push-up position, bring one knee to touch your elbow, then repeat on the other side before repeating the entire exercise. (e.g., push-up, right knee to right elbow, left knee to left elbow, repeat)

The Hamstring Curl (single or together)

Lie with your back on a pad and hands down by your side. Bend your knees, lift your glutes and place both feet on the waste container dolly. Keeping your core and glutes engaged, roll the dolly straight out in front of you until your knees are fully extended. Use your glutes and hamstrings to roll the dolly back to the starting position and repeat the exercise. Keep in mind your glutes are lifted during the complete set.

*For a more advanced hamstring curl, place one leg up with your heel to the sky and your other foot in the center of the dolly.

Dolly Burpees

Set yourself up in a push-up position with your legs slightly wider than your shoulders. With both hands holding each side of the waste container dolly, perform a push-up. Once you are at the top of your push-up, jump your feet to the dolly and stand, bringing the dolly over the top of your head. Repeat bringing the doll to the ground and jumping your feet back to the start of the push-up position before repeating the entire exercise.

*This is an advanced exercise that works your entire body. Be sure to perform the movement slowly to keep full control of the dolly during each step.

Perform 1 set and 15 reps of each exercise, rest and repeat 2-3 times

I hope you enjoy this fun and different way to train both your upper and lower body with a simple and creative tool!

Gina Aliotti

Gina Aliotti is the owner of Gina Aliotti Fitness and co-founder of Devotion Nutrition. She is a professional Figure competitor, certified personal trainer, certified yoga instructor, CrossFit instructor, nutritionist and fitness consultant. Her passion is to inspire, motivate and teach people how to stay devoted to living a healthy lifestyle, no matter where they are in their journey. Since having her two kids, Gina has adopted NO GYM workouts, proving that it doesn’t take a gym to reach your goals.

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