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At-home workouts by Nike Training: How to modify the exercises without any equipment

At-home workouts by Nike Training: How to modify the exercises without any equipment

No weights? No problem

Text: Natasha Khoury


Everyone is familiar with Nike's iconic tagline — Just Do It. Which isn't about to change amidst the partial lockdown in Singapore in this crucial month of a circuit breaker. This time, the American sportswear brand has done it again, fueling that last push of motivation when we need it the most. How? Through their new "You Can't Stop Us" initiative. Aiming to inspire the community and your peers around you, this global campaign is here to serve as a daily reminder on the importance of sport. Eager to take part? Try out the workouts for yourselves with Nike Training Club and spread the love on your social handles. For a little more variation, Nike has also rolled out livestream Instagram sessions every week that are typed to focus on different areas of your body.

At-home workouts by Nike Training: How to modify the exercises without any equipment (фото 1)

Having said that, even with more than 185 Nike Training workouts at our fingertips, staying active from our own homes is not all hunky-dory. Particularly when you're faced with a lack of at-home gym equipment (last time we checked, dumbells were selling out fast). Here's an alternative solution: Use home items as weights. From cans of beans to small bags of rice, there should be no shame in your pantry raid game  just nab safe items that can easily be subbed into your workout.

Nike Training has graciously offered up the goods during these uncertain times with their own at-home weight hacks. No equipment or fees needed — time to get moving.

Just add liquid

Have a five-litre bottle of water just lying around? What about laundry detergent? If you've got these items at home — which you probably do  then you're all set for an at-home strength workout. Just ask Nike's Senior Director of Performance, Ryan Flaherty. Filling up an empty laundry detergent bottle with water, Flaherty advises to use it as a dumbbell. Depending on your body capabilities, you can adjust it with lighter weight by filling it up halfway. And if you're aspiring to have a bodybuilder-like physique, add more water to bulk up.

At-home workouts by Nike Training: How to modify the exercises without any equipment (фото 2)

Varied weights

Yes, we might be used to kettlebells and sandbags but who said a bag of flour can't do the trick? Other worthy options can even include a sack of dog food or that 10kg bag of rice. Besides adding some oomph to your bodyweight exercises, these newfound weights have been reported by Nike Training to activate smaller stabilising muscles. You might just be able to acheive great if not better results that can rival the real deal head-on.

At-home workouts by Nike Training: How to modify the exercises without any equipment (фото 3)

Makeshift cardio

When used effectively, your own body weight can be a great source of power. Forget fancy gym equipment like treadmills or bicycles, but instead, rely on other full-body cardio exercises. We're talking jumping jacks, mountain climbers and even running fast on the spot. Nike Training states that closely mimicking the effects of sprinting mixed with the same level of effort you exert on an actual treadmill works wonders on its own too.

At-home workouts by Nike Training: How to modify the exercises without any equipment (фото 4)

Step-ups at home

When an exercise requires step-up moves, the solution is easy. Opt for at-home stairs or a bench. Nike Training also suggests that if you're faced with box jumps during a workout, you can alter it to a squat jump or broad jumps. Either way, you still burn a lot of calories and strengthen your muscles in the process.

At-home workouts by Nike Training: How to modify the exercises without any equipment (фото 5)

For more workouts to try out at home, click here.

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