Week 14: Weight Training

When you think of lifting weights, you usually think of heading to the gym to use equipment like barbells, dumbbells, cable machines, and more. However, you can practice weight training, also called resistance training, at home!

No weights? No problem! There are plenty of substitutions you can make using things from around the home. Laundry detergent, cans of soup, and heavy books are just some examples of substitutions for traditional dumbbells and barbells. We will be using these in this workout to demonstrate how you can practice weight training at home.

For the following workout, we will be completing three sets of 8-12 repetitions. Repetitions are the number of times you complete a exercise move and sets are the number of cycles of those repetitions that you complete.

Remember to take 1-2 minute breaks between each exercise. Have a water bottle close by so you can stay hydrated. Aim to complete weight training exercises three times a week.

Chest Press

1. Chest press

Lie on your back with knees bent and your feet flat on the floor. Hold the cans in your hands with arms out to the sides, elbows bent. Raise your arms in front of the chest and continue to straighten your elbows. Lower and repeat.


2. Squats Holding the backpack to your chest, squat down like you are sitting in a chair. Make sure to stand with your legs shoulder width apart.

Shoulder Press

3. Shoulder Press Stand straight with your cans in your hands at your elbows with palms facing upward. Lift weights overhead and straighten your elbows. Reverse the movement to lower and repeat.

Half Kneeling Bicep Curl

4. Half Kneeling Bicep Curl Kneel on your right knee. Hold one can in your right hand with your palms facing out. Curl the can up, focusing on keeping your elbows locked to your sides.

Tricep Extension

5. Tricep Extension Stand leaning over a chair or table, with your elbow bent. Grasp onto the can. Slowly extend your arm until it is straight, focusing on keeping your elbows locked to your sides.

Bird Dog

6. Bird Dog Start in a tabletop position on your hands and knees. Extend your right leg out as your extend your left arm, holding for 2-3 seconds. Switch and repeat. The key to this exercise is control and stability.

Single Arm Row

7. Single Arm Row Use a chair to help you balance for this exercise. Stand facing the chair and bend at the hips. Place your right hand on the chair for balance Using your left hand, pull the laundry detergent up towards your chest, raising your elbow to shoulder height.


8. Deadlift

Load a backpack up with some books. Hold on to the straps nears the top. Start by bending forwards at the hips. To move into a standing position, focus on hinging at your hips and pressing up with the strength of your legs and glutes. You can think of driving your heels in.

Need more ideas for at home workouts? Check out these Instagram accounts for some instant inspiration.
  • @sweatfactor : Stream free workout classes from Sweat Factor! You can easily see the variety in their classes by scrolling through their feed.

  • @msjeanettejenkins : Jeanette Jenkins is a trainer and health coach. She host live workouts on her page.

Weekly Challenge

Bull City Fit participants can earn their BCF Buck by sending in a picture video of you and your family completing your favorite move from the workout above! Please send pictures and videos by email to bullcityfit@gmail.com or to our Instagram (@bullcityfit). You may be chosen to be featured on our social media account!

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Rachel N. Fleming

Bull City Fit Program Coordinator

(919) 681-1203


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