This newsletter is now free. I’ve moved the pay model to a fancy new website, CutSevenPlay.com This site makes it easier to find the workout you want, with the ability to filter by muscle group, coach, equipment and more. On Play you can easily find live workout replays, 5-30 minute stackable workouts, and instructional videos with written tips and tricks.
Cut Seven Play will remain free for healthcare workers or anyone financially effected by COVID-19. Shoot me an email! chrisperrin@cutseven.com
What Dumbbells and Toilet Paper Have in Common
After toilet paper, at-home fitness equipment is one of the most in-demand products on the internet. Several of you reached out to us about renting equipment, which we reluctantly turned down (although we applaud your dedication).
Right now, the demand for dumbbells is so high, we aren’t sure when (or if) we could replace damaged equipment. With that being said, we—and our athletes—know this: Dumbbells are just resistance. And there are plenty of innovative ways to add resistance to a workout, using household items you already own.
How to Workout Using Weights You Already Own
Below, I’ll lead you through at-home exercises using everyday items found in your home. Feeling a little skeptical? Try the workout at the bottom of this post, then tell me how you feel.
Instructions: Click on the GIFs to view a demo of each exercise.
Reverse Fly Rotation
Targets: Shoulders and back
Equipment: 2 water/wine bottles
How To: With your shoulder blades pinned together, rotate your arms from palms-down to palms-up. Squeeze your abs and push your chest out while rotating.
Hip Lift
Targets: Ass
Equipment: Towel
How To: With your abs braced and your chin tucked, drive your heels into the ground while you lift your hips up. Keep the towel around your waist in attempt to pull your hips down with your arms, as you drive your hips up.
Hamsting Curl
Targets: Hamstrings
Equipment: Two pieces of mail
How To: With your abs braced and hips lifted, drive your heels into the ground, and your heels toward your glutes. Extend your legs to return to your starting position, then repeat.
Hurdle High Knees
Targets: Heart (cardio exercise)
Equipment: Stacks of books
How To: Quickly step over the books landing on one leg at each end.
Concentration Curls
Targets: Biceps
Equipment: Laundry detergent
How To: Stick your elbow into the inside of your thigh. Extend and bend your arm lifting the weight up to your shoulder.
Build a Barbell
Load up a backpack with laundry detergent, water bottles, or other heavy household items.
Chest Press
Targets: Chest / triceps
Equipment: Loaded backpack
How To: With your abs braced and your shoulders back, press the backpack above your chest.
Reverse Lunge
Targets: Quads, ass, hamstrings
Equipment: Loaded backpack
How To: With your shoulders back and abs braced, step back into a kneeling position. Push off the front heel as you alternate from one leg to the other.
Free Workout of the Week: Total Body with Me!
Don’t forget, we have free workouts daily on Vimeo (we tried to call an audible and post up on YouTube but they blocked us). See the schedule below. If you’re interested in following our at-home program and gaining access to ALL our workouts, check out CutSevenPlay.com.
Heart / Arms Wednesday 4.22: 10a, 12:30p*, 5:30p EST
Chest / Abs Thursday 4.23: 10a, 12:30p*, 5:30p EST
Ass / Back Friday 4.24: 10a, 12:30p*, 5:30p EST
Heart Day Saturday 4.25: 9:50a EST
Abs / Legs 4.26: 11:30a EST
*Equipment-based workout using the Cut Pack
Please share this with anyone who you think may like this!
Thanks for sweating with me this week! Feel free to shoot me a note if you have any questions about any of these exercises: chrisperrin@cutseven.com
Two Claps!