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Hey guys welcome to Prozis TV with me Rob Riches
Where today I am in downtown Los Angeles (Little Tokyo)
with nothing more than a few comedy bought store items.
And the goal today is to show you it is indeed possible
to get fit and tone up without the use of a gym
All I have is a bag of potatoes, a couple of gallons of water,
And this a whole cabbage so,
Lets get moving and I can show you just what you can do with these items.
Come on.
Right this looks like the ideal spot for us to start training
So as I have mentioned we have basically just got 3 main items
that we are going to utilize for a full body workout.
Potatoes, cabbage and our water.
And as always we need to start off with a full body warmup to really get the blood flowing
and warm up those joints and tendons.
So we are going to use our bag of potatoes like a dead weight or a kettlebell.
What you need to do is ensure you have got both hands around the top
Take a wide stance, toes pointing outwards
And then we are going to swing this down as we squat into it.
So with this keep the knees soft
Push back and sit down with the hips
Keep the arms extended, getting a full range of motion
to really open up the back and get those hip flexors moving
So I would recommend aiming for 20 repetitions of this warm up exercise
before moving onto the first functional movement
And with this we are going to take our hands either side of the bag
and use it for a Clean and Press. So all the way down…
Squat up and a push press
Now remember this bag of potato is 10lbs
we could just as easily double it holding a bag in each hand
Just make sure you get that movement in unison
with the knees being soft
as you drop the bag down onto the chest like that
So again 20 reps of these
I can already feel the heart start to warm up
Moving on we are going to take our water,
continuing with the upper body and hit those delts and shoulders.
So the first one is just a simple lat raise
Up and down, making sure we don’t rest the jugs on the side of our legs
Keeping tension on the shoulders throughout
And if you want, lower the torso down a bit to really engage
those rear delts
Now a lot of examples in the gym, to really target the rear delts
say tilt the wrists as though you are pouring a water jug
Well that is exactly what we can do now.
Tilting the jugs outwards to really hit those rear delts
Now that may not seem like it is going to be too tricky but
I can assure you with a gallon of water in each hand that
soon builds up especially with 20 reps
Now there is one more variation that you can do for this exercise
We have already hit the medial delts and the rear deltoids.
What about the front?
Well we are going to combine this with latinal,
forward kind of lokomotiv with a lunge. So both arms up
And back
You can tell by my breath this really is affecting my heart rate, taking it up
and improving blood flow to my upper body and the shoulders.
Lets keep moving and focus on the arms
It is great that we have got this ledge here,
or if you find a park bench…
Holding the water to do tricep kickbacks
Or in our case water jug kickbacks
just make sure you fully extend the arm
and we keep the upper arm parallel to the floor
So what I want you to do is 20 repetitions,
kickbacks and without any rest switch it around
Into bicep curls, now with how we are holding the jug it is more like a hammer curl
so you want to make sure you get the elbow right down below the knee.
To really target that outer bicep muscle
Just make sure you hit both arms.
Do the right one, rest for 30 seconds, or go back into some
forward raises lunges and then switch over to the left arm.
Moving on lets focus on the abs
Now you may have been wondering why I bought this cabbage.
Well I don’t know about you but it kind of looks like a medicine ball
And at about 2lbs it can certainly
prove added resistance so lets start off with the abs and using the top
Of this ledge here, again if you have a park bench
to really incorporate the abs into this workout
So as you guessed it we are going to use it like a medicine ball
rotating around the waist, keeping our arms fixed,
Ensuring our obliques and the intercostals are activated
Now when I say 20 reps I mean for each side,
so that’s in fact 40. 1,2,3 all the way up to 40
Ok continuing with this
we are going to activate some more of our stabilizer muscles and really get that core working.
So wide stance again…
Again perfect size,
plus if it gets too heavy we shed some of the weight just like that.
1 hand we are going to pass around,
Build up some speed, add some rotation
into our core so big movements with the arms.
Take that hand all the way out… Pass it back.
And then reverse that movement.
To make sure we don’t become too dominant on one side
Ok abs are really starting to heat up
We are near the end but for this I am going to take it down to the floor
And do some overhead V crunches.
Arms out, bring it up and push up. So up…
“That’s how you get the perfect body with fruits and vegetables.”
3 great exercises for abs, 1 more and this is to really target the full body
Take your bag of potatoes,
ensure you have got a good grip
and place this just on top of the upper back
And then we are going to do directional lunges
Forwards, step back…
out to the side, take it back and then to the other side
I am going to do one more here
So there we have it, it may not seem like much…
But that simple 5 minute circuit
with water, cabbage and potatoes… Is all you need to keep fit,
Stay lean and build up your strength. Even without a gym
Alright guys join me here next time on Prozis TV
when I will be showing you more tips, tricks and techniques
to help you get fit even if you don’t have a gym