Save a Fortune— Build Your Own Home Gym For Pennies on the Dollar!

Manifesto
DIY Equipment Tutorials andWorkouts

Home Workout

Ian Nagy

Homemade Workout Manifesto

1

Ian Nagy – Home Workout Blog

Quick Legal Stuff
Disclaimer The recommendations within this document are solely for educational purposes and are not in any way to be considered medical advice. Always check with your physician beginning any new exercise program. This report is not meant to replace in-person advice given by a physician, physical therapist, or qualified personal trainer. The exercise advice and dietary recommendations in this ebook are not designed to take the place of any exercise routine, prescription or dietary program prescribed to you by your physician. ***Use the equipment you make at your own risk. Always make sure your equipment is in good working order before using it. Make sure all knots are secure and all rope and handles are not worn. When in doubt, don't use your equipment.*** Do not attempt any exercise without thorough and proper training from a qualified trainer. Consult with your physician before beginning any new exercise or diet regime. This publication is intended for informational use only. Ian Nagy and www.HomeWorkoutBlog.com will not assume any liability or be held responsible for any injury, loss, illness, or disability caused by the use of this information. FTC Disclosure Policy This FTC Disclosure Policy is effective as of December 1, 2009 I am an affiliate for a product that appears within this report. This means that I earn a commission when someone clicks through a link on this site to buy a product at a vendor’s website. The price of the product does not increase as a result. I only provide links to products that I believe will aid you in achieving your goals. In this case, I have these products myself and have been very pleased with their quality. Regardless of what you end up buying or not buying, know that getting the results you want does NOT depend upon having product or program XYZ. It depends on your own intense efforts, proper rest, and optimal nutrition. Good Luck! - Ian

Homemade Workout Manifesto

2

Ian Nagy – Home Workout Blog

Table of Contents Introduction 4 How to Make Incremental Weight Bags 5 Using Incremental Weight Bags 9 Option 1 - Training Sandbag 9 Exercises/Workouts 10 With Training Sandbag Sandbag Thrusters 10 Fran Workout 10 Sandbag Clean and Press 11 Sandbag Row 12 Total Body Sandbag Workout 12 Option 2 - Weighted Bodyweight 13 Exercises Weighted Pullups 13 Weighted Pushups 16 Weighted Body Rows 16 Pure Strength Workout 17 Weighted Bodyweight Exercise/Sandbag Combo Option 3 - Isolation Exercises 18 Towel and Weight Bag 18 Biceps and Triceps Blasters Biceps Curls with Curl Handles 19 Shoulder Shrugs 19 with Shrug Handle/Pullup Bar How to Make Curl Handles 20 Making a Homemade Pullup Bar 28 / Shrug Handle Using the Pullup Bar 37 Option 1 - 1 Loop Attachment 37 Option 2 - 2 Loop Attachment 42 Option 3 - Cinch Strap 43 Using the Shrug Handle 44 How to Make a DIY Suspension Trainer 47 Mounting DIY Suspension Trainer 50 Option 1 - Cinch Strap 50 Option 2 - Loop 50 Option 3 - Door Mount 52 Adjusting Height/Length 54 Quickly and Easily Make Independent Handles 59 for DIY Suspension Trainer Make Foot Straps 61 for Suspension Trainer Conclusion / Recommendations 62

Homemade Workout Manifesto

3

Ian Nagy – Home Workout Blog

I was 20-30 pounds overweight. etc. about a year and a half ago. and get into the best shape of my life. check out my blog at homeworkoutblog. Why did I write this? To make a long story short.Introduction Homemade Workout Equipment – Why? First of all. Try out what you think will work for you. with no money to join a gym. Inside this document I show how how I used simple items (rope.com for the latest on my home workout/homemade equipment journey. trashbags. If you like what you see here. I decided to use what I had around me to make some simple exercise equipment and get to work. gain muscle. gravel.com Homemade Workout Manifesto 4 Ian Nagy – Home Workout Blog .) to make some VERY effective workout equipment. I found myself out of a job and living off my savings. Since couldn't go to a professional fitness center. and forget about the rest. (as well as the fact that the nearest one was over a 30 minute drive away). thank you for taking the time to check out my homemade workout equipment Manifesto. pvc pipe. I also will share some of the workouts I have done with this equipment to lose fat. Enjoy! Ian Nagy homewokoutblog.

A knife/scissors masking tape to wrap the string for cutting (optional) lighter to cauterize cut string ends (optional) Homemade Workout Manifesto 5 Ian Nagy – Home Workout Blog . Here is what I recommend making from these bags: ▪ 2 x 50 pound bags ▪ 2 x 25 pound bags ▪ 5 x 10 pound bags ◦ This will allow you to quickly adjust weights between workouts.a 70-75 lbs bag should cost around $5 Compare that to the going rate of $1 per pound of steel weight. and just two per weight bag will be plenty durable) Some duct tape (you don't need much. and you'll be saving yourself a fortune. It's also cheap. It's much easier to clean up if you spill. maybe a foot of tape per bag) Some strong string (you need about 2-3 feet per bag) Pea gravel (I prefer pea gravel to sand. but you'll have to use 5 or 6 per weight bag.) ◦ I would recommend getting three 70 pound pea gravel bags to start out. Here's what you'll need: • • • • • • • • • Small trash bin Bathroom Scale Contractor's clean up bags (a box of 32 should run you around $15 at your local hardware store) ◦ (you could use standard trash bags.Making Sandbag/Pea Gravel Incremental Weight Bags Here is how to make your own set of weights for dirt cheap. Contractor's bags are thick (3 mil).

so use 6 to equal the strength of 2 contractor's bags.Step 1: Weighing out your bag • Set up your trash bin on the scale as shown. • Put two contractor's bags (standard trash bags are about 1 mil thick. since you can see the readout as you fill. This allows you to precisely fill your bag to the exact weight you want. which are 3 mil thick each) Homemade Workout Manifesto 6 Ian Nagy – Home Workout Blog .

Tape. fill the bag up to your desired weight. Here I am making a 50 pound bag.• Making sure you can see the scale's readout. Step 2: Tie. & Trim Bag • Squeeze most of the air out of the bag Homemade Workout Manifesto 7 Ian Nagy – Home Workout Blog .

Homemade Workout Manifesto 8 Ian Nagy – Home Workout Blog . tying several overhand knots to keep the bag closed as shown above. • Wrap the string with some duct tape to secure it.• Cut a couple feet of string and tightly wrap the string around the bag.

Close it up with a cable clamp. re-usable clamp you can buy for a few bucks at your local hardware store: Homemade Workout Manifesto 9 Ian Nagy – Home Workout Blog . now that you have your weight bags made. there is no limit to what you can do with these weight bags. Using Your Weight Bags With a little bit of creativity.• • Cut the loose end of the bag off as shown. like the army surplus duffel bag below. you might want to write out the bag's weight on the duct tape wrap. Throw your weights into a strong outer bag. Here are a few ideas. That's it! For quick reference. which is adjustable. but I'm sure you will come up with some original ones yourself: Weight Bag Option 1: Make a Training Sandbag Making an adjustable training sandbag is a snap.

then: • • • • • • 21 Thrusters (Crossfit standard is a 95 pound barbell. meaning you move through each set as fast as possible. and you're hitting pretty much every major muscle in the body. Homemade Workout Manifesto 10 Ian Nagy – Home Workout Blog . rest as you need to. Keep track of your time. start with a lighter weight) Workout – CrossFit's 'Fran' Here's a great sandbag thruster workout. Start your stopwatch.Some Exercises/Workouts Using Training Sandbag Here are some great exercises and workouts you can do with your new training sandbag: Sandbag Thrusters This exercise is basically a front squat to overhead press. or just throw a towel over a beam or branch and do some towel pullups) 15 Thrusters 15 Pullups 9 Thrusters 9 Pullups This workout is done 'for time'. Combine this squat/overhead press with a pullup. to prevent lower back injuries. This is a great total-body strength and conditioning move. which is MUCH easier to lift than a 95 pound sandbag. (SAFETY FIRST – Keep your core muscles engaged and your back flat while squatting. If you can't do 21 reps in a row. and do this workout every few weeks to see how your conditioning is progressing. If you have a history of lower back injuries. but try yourself to see what works for you) 21 Pullups (see the tutorial on how to make your own pullup bar below.

Sandbag Clean and Press (If you can't see the above animation. Homemade Workout Manifesto 11 Ian Nagy – Home Workout Blog . if you do a few in a row. Not to mention. core muscles engaged. and drive from your glutes through your feet. hamstrings. lower back) that are so important for athletic performance. check it out by clicking here) This exercise explosively works the posterior chain muscles (calves. glutes. your heart will be pounding! Key Points – Keep your lower back flat.

biceps. • • • • Sandbag Thrusters – Do one set. stopping 1 rep before failure Burpees – (do a quick YouTube search if you've never heard of this exercise) do 10 Sandbag Rows – do 10 Rest 45 seconds – 1 minute. then repeat the circuit 3 more times. It works upper back.Sandbag Row This exercise is pretty straightforward.Do one set. Total Body Sandbag Workout Here is another sandbag workout you can do that will work all the major muscle groups while developing excellent conditioning and fat loss. Homemade Workout Manifesto 12 Ian Nagy – Home Workout Blog . and grip strength. especially when you hang on by grabbing folds of the bag. stopping 1 rep before failure Towel Pullups .

Weighted Pullups The weighted pullup will blast your bicep. grip. Homemade Workout Manifesto 13 Ian Nagy – Home Workout Blog . and back strength. Here is a way to add weight.Weight Bag Option 2: Weighted Bodyweight Exercises Bodyweight exercises like the pushup and pullup are phenomenal for developing strength and building muscle. Here's what the setup looks like in action: (See how to make this homemade pullup bar later on in this document) I used two cotton yoga strap type cloth belts. to keep reps within that magic 4-8 range. Even better. you could use a couple quick release tie downs like this: The idea is to use something that is flat (so it's comfortable around your waist) and quick to tie and remove (so you can move between exercises quickly).

duffel bag. Leave a little bit of slack. • Loop the other belt through your belt and the weight bag's straps: Homemade Workout Manifesto 14 Ian Nagy – Home Workout Blog . or any reasonably sturdy bag with straps. and stuff your weight bag into it: Tie the Belt • Tie the belt around your waist.Fill Your Bag Find a backpack.

Homemade Workout Manifesto 15 Ian Nagy – Home Workout Blog .• Next. as shown: Now you're ready to roll. adjust the second belt so that the weight bag hangs off the ground. Try out some pullups with your new weight setup.

seen below: [We'll take a look at how to make the DIY suspension trainer I'm using here in a moment.Weighted Pushups Believe it or not. and crank out some weighted body rows: Homemade Workout Manifesto 16 Ian Nagy – Home Workout Blog . for gaining upper body strength and size. if you want to add weight to this great exercise.] This exercise will not only develop great back. and grip strength. simply put your backpack on backwards. it will also prevent injuries that can develop from focusing only on pushing motions like the pushup and bench. So. some world class trainers recommend the weighted pushup over the bench press! Here's how to do it: Throw your weight bags into a backpack and get busy! Weighted Body Rows It's important to balance out horizontal pushing motions (such as the weighted pushup and bench press) with horizontal pulling motions such as the body row. bicep.

Weighted Bodyweight / Sandbag Combo Below is a brutally simple workout you can do using some of the exercises we've just covered. do some bodyweight exercise interval training a couple other times per week (see here for one good one) and be an absolute BEAST. just clean the bag to your chest) Weighted Pushups w/ Feet Elevated – 5 sets of 5 reps Weighted Body Rows – 5 sets of 5 reps You could do a workout like this once or twice a week. then do • • • Sandbag Cleans – 5 sets of 5 reps (skip the overhead press. Combined with proper nutrition. Homemade Workout Manifesto 17 Ian Nagy – Home Workout Blog . Warm up with a few progressively heavier sets of each exercise. it will build strength and muscle mass.Pure Strength Workout .

isolation exercises for the biceps. or any other bag with straps. triceps. try some overhead triceps extensions: Homemade Workout Manifesto 18 Ian Nagy – Home Workout Blog . put a weight bag into a backpack. Towel and Weight Bag – Biceps and Triceps Blasters Here is a simple way to target your biceps and triceps using your weight bag. duffel bag. Then thread a towel through the straps.Weight Bag Option 3: Isolation Exercises with Weight Bag With your weight bag setup and a few easy-to-make add-ons. and shoulders are simple. First. and do some biceps curls: Or.

Here are some pictures of the weight bag/curl handle setup in action. doing both standard and reverse curls: Shoulder Shrugs With Pullup / Shrug Bar Shrugs are simple by attaching your homemade pullup/shrug bar (instructions are below) to your weight bag: Homemade Workout Manifesto 19 Ian Nagy – Home Workout Blog .Biceps Curls With Curl Handles Biceps curls of all sorts are possible with your weight bag and a set of easy-to-make curl handles (instructions are below).

.): • • Homemade Workout Manifesto 20 Ian Nagy – Home Workout Blog . Here's what you'll need to make the curl handles for bicep curls: • Around 1 foot of 1” pvc pipe (you will want each handle to be around 6” long.Polypropylene rope is damaged by excessive sunlight – store it indoors when you're done. You can often find a few feet of pvc cutoffs for cheap. (Pretty sloppy cuts here as you can see! But they will work just fine. ◦ Check the scrap heap at your local hardware store. The typical price is around 25 cents per foot.How to Make Curl Handles -NOTE. Around 8 feet of polypropylene trucker's rope (this is usually around 20 cents per foot) Some 80 grit sandpaper to smooth the cut edges of the pipe Cut The Handles Cut two handles around 6” long. give or take an inch or so depending on your hand size).. or even free.

Cut the rope through the middle of the tape. Homemade Workout Manifesto 21 Ian Nagy – Home Workout Blog . both outside and inside: Cut the Rope • • Measure out around 8 feet of rope and mark it with some tape. then melt the cut ends with a lighter to keep them from unraveling.Sand the rough edges of the pipe.

Tie the Handles String the rope through the handle as shown:

Now we will tie a double bowline knot to make the handle. Here's how:

Step 1: First take the free end of the rope and pass it over the standing end as shown above.

Homemade Workout Manifesto

22

Ian Nagy – Home Workout Blog

Step 2: Tuck the free end into the loop as shown.

Step 3: Pull the free end through to create a small loop as above.

Homemade Workout Manifesto

23

Ian Nagy – Home Workout Blog

Step 4: Now we will make another loop as in Steps 1-3. As in step 1, pass the free end over the standing part.

Step 5: As in Step 2, tuck the free end underneath the standing end.

Homemade Workout Manifesto

24

Ian Nagy – Home Workout Blog

you will now have the free end passing through another loop in the standing end. pass the free end of the rope around the standing end as shown. • Step 7: Now. Homemade Workout Manifesto 25 Ian Nagy – Home Workout Blog .• Step 6: As in Step 3.

• Step 9: This is how the knot should look. following the arrow as shown above. Make sure your knot looks just like the one in this picture. Homemade Workout Manifesto 26 Ian Nagy – Home Workout Blog .• Step 8: You will now pass the free end through the two loops.

Make each handle's loop as close to the same size as you can. but it's not too hard. Step 11: Tie the other handle. following Steps 1-10.• • Step 10: Tighten the knot by pulling each end of the loop. This might take a little adjustment. Homemade Workout Manifesto 27 Ian Nagy – Home Workout Blog . -NOTE.Polypropylene rope is damaged by excessive sunlight – store your curl handles indoors when you're done using them.

just use the biggest one you have and ream out the hole until you can pass the rope through it. • • • 1 foot of 1” pvc pipe 8 feet of polypropylene trucker's line (or more if you want to be able to mount your bar from something higher than 8 feet).Polypropylene rope is damaged by excessive sunlight – store your homemade pullup bar indoors when you're done. Round the cut edges of both ends of the pipe (inside and out) Homemade Workout Manifesto 28 Ian Nagy – Home Workout Blog .Making a Homemade Pullup Bar / Shrug Handle Here's what you'll need to make the pullup bar / shrug handle: -NOTE. An electric drill and a two drill bits: 1/8” and 1/2” (if you have one this big. I'll show you how below). If not. A piece of 80 grit sandpaper Cut and Drill Bar / Handle • • • Cut around 1 foot of pvc.

◦ I tried to line up the holes as best as possible by making them both in the middle of the text printed on the pipe as shown. • Now. ◦ If the holes are still too small for the rope. ream out the holes by rotating the drill as it cuts. Homemade Workout Manifesto 29 Ian Nagy – Home Workout Blog . drill the holes out to make them bigger. Don't drill all the way through both walls.• Using the 1/8” drill. using your bigger drill bit. as shown. make two pilot holes through just one wall of the pipe (marked in red above). ◦ The holes are spaced around 1/2” off the pipe's edges.

• Following Steps 1-10 in the curl handle tutorial. make a loop by tying a double bowline. For another look at how to do that. making it travel through the inside of the pipe.Tie Bar / Handle • Pass the rope through each hole. ◦ Having the rope pass through the drilled holes keeps the handle from rotating. making it easier to grip. have a look below: Homemade Workout Manifesto 30 Ian Nagy – Home Workout Blog .

Here's how to tie the double bowline knot: Step 1: First. take the free end of the rope. We will use the ever-useful bowline knot. Tape the cut point with some masking tape. as shown below: Threading the rope through these holes prevents the pipe from rotating while you are gripping it. and add a bit of extra security by making it a double-bowline. as shown below: Homemade Workout Manifesto 31 Ian Nagy – Home Workout Blog . making it much easier to hang onto. and then melt the ends with a lighter to keep the rope from unraveling. Tie Handle Now we need to tie the handle loop. thread the rope through the pipe. cut it. Thread Rope Through Handle First.Cut Rope to Length Cut around 10 feet of the polypropylene trucker's line. then pass it over and tuck it underneath the standing part. passing in one hole and out the other.

forming another loop for our double bowline.Step 2: Once the free end is tucked under the rope's standing part. see below: Step 4: Now we will repeat steps 1-3. First. pull the free end to form a small loop in the standing part: Step 3: You now will have the free end passing through a small loop in the standing part. pass the free end over the standing part: Homemade Workout Manifesto 32 Ian Nagy – Home Workout Blog .

Step 5: As in steps 1-2. Below is a closeup. to form another loop. as shown below: Step 6: You should now have the free end passing through two identical loops in the standing part. continue to pass the free end over and tuck it under the standing end. Make sure that your loops look just like these: Homemade Workout Manifesto 33 Ian Nagy – Home Workout Blog .

following the arrow as shown below: Homemade Workout Manifesto 34 Ian Nagy – Home Workout Blog .Step 7: Now pass the free end behind the standing end: Step 8: Now the free end travels through the two loops.

Step 9: Tuck the free end through the loops: Step 10: Here is what the knot should look like at this point: Homemade Workout Manifesto 35 Ian Nagy – Home Workout Blog .

Done! Homemade Workout Manifesto 36 Ian Nagy – Home Workout Blog .Step 11: Tighten the knot by pulling on the free end and standing part: Step 12: Tighten the second loop by pulling the big loop in opposite directions as shown below: Double Bowline .

don't use your equipment. Make sure all knots are secure and all rope and handles are not worn. Option 1: 1 Loop Attachment For this option you only need to tie one knot.Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it. It is great for when you want to quickly set up the pullup bar. Always make sure your equipment is in good working order before using it. When in doubt. It also allows you to use pretty much any object to do pullups: Check the next page to see how to tie the overhead 1 loop attachment: Homemade Workout Manifesto 37 Ian Nagy – Home Workout Blog .*** Here are two different ways you can mount your pullup bar: -NOTE.Using the Pullup Bar ***SAFETY FIRST*** ***Use the equipment you make at your own risk.

• Pass the free end through the handle's loop as shown. Homemade Workout Manifesto 38 Ian Nagy – Home Workout Blog .• Throw the free end of the rope over a sturdy overhead object.

following the arrow shown above. following the arrow above. make the first half hitch knot. Pass the free end through the loop and around the standing part. • Pass the free end through the loop. Homemade Workout Manifesto 39 Ian Nagy – Home Workout Blog .• Next.

Homemade Workout Manifesto 40 Ian Nagy – Home Workout Blog . creating another loop as the arrow above shows.• Pull the free end to tighten the first half hitch as shown above. Now let's tie the second half hitch: • Pass the free end around and underneath the standing end.

finishing the two half hitches as shown above ***SAFETY FIRST*** ***Use the equipment you make at your own risk. • Homemade Workout Manifesto 41 Ian Nagy – Home Workout Blog . When in doubt. Always make sure your equipment is in good working order before using it. Make sure all knots are secure and all rope and handles are not worn.*** -NOTE. following the arrow above. don't use your equipment.Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it. Pull the free end tight.• Pass the free end back through the loop you just made.

Option 2 – Two Loop Attachment ***SAFETY FIRST*** ***Use the equipment you make at your own risk. It also prevents the bar from rotating horizontally while you are doing pullups. Here's what it looks like: To tie the bar this way. Make sure all knots are secure and all rope and handles are not worn. Always make sure your equipment is in good working order before using it.Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it.*** -NOTE. which can sometimes happen with the one loop attachment. and then tie two double bowlines (following steps 1-10 in the curl handle tutorial above) on the overhead object. If you want a more permanent setup. just thread the rope through the two holes in the pullup handle. Homemade Workout Manifesto 42 Ian Nagy – Home Workout Blog . the two loop attachment works well. When in doubt. don't use your equipment.

Homemade Workout Manifesto 43 Ian Nagy – Home Workout Blog . pass it through the pullup bar's loop.Use a Cinch Strap If all these knots make you uncomfortable. simply use a tie down strap like this one below: If you have a cinch strap/tie down strap lying around.Option 3 . tie a couple half hitches through the loop to secure it fully: ***Safety First*** Always make sure your knots are tight before you use your equipment. mounting your new diy chin up bar can be pretty simple: Just throw the strap over your overhead object. and cinch it to what ever length you want: For safety's sake. Give the pullup bar a few pulls to make sure it will hold your weight before you begin.

filled with pea gravel weight bags we made earlier) Now secure the handle to the bag by tying a couple half hitch knots: • Pass the free end back through the handle's loop as shown above. etc. duffel bag. Homemade Workout Manifesto 44 Ian Nagy – Home Workout Blog .Using the Shrug Handle Here's how to use this setup as a handle for shrugs: • Pass the free end of the rope throught the handles of whatever weight bag you are using (backpack.

Homemade Workout Manifesto 45 Ian Nagy – Home Workout Blog . • Pull the free end through to make one half hitch.• Now loop the free end around the handle loop and underneath the standing part as the arrow shows above.

securing the handle to the bag. Homemade Workout Manifesto 46 Ian Nagy – Home Workout Blog .• Repeat the above steps to make another half hitch. • Adjust the loop and handle to bag knot so that the bag doesn't touch the ground while you are doing shrugs.

Do a quick YouTube search for several excellent tutorials. What you need: • • • • • • • • A couple feet of 1″ PVC pipe A short piece of nylon webbing (optional. Luckily. When in doubt. The only problem is the price. Homemade Workout Manifesto 47 Ian Nagy – Home Workout Blog . Make sure all knots are secure and all rope and handles are not worn. here is the way I have made my own suspension trainer. extremely portable. They are light.. there are many ways to make your own for just a few bucks. don't use your equipment. Suspension trainers like the TRX are great.How To Make a DIY Suspension Trainer ***SAFETY FIRST*** ***Use the equipment you make at your own risk.Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it.. Since I have a bit of rope laying around. and allow you to do an almost infinite variety of exercises with just your bodyweight. let's get started. I personally don't have $150 to spend on a piece of exercise equipment. for under $15. if you want to make a door mount) 40′ of polypropelene trucker’s rope A piece of sand paper Saw for cutting pvc A little bit of masking tape (to tape the rope before you cut it) A knife A lighter (to cauterize the ends of the rope after they’re cut) So. Always make sure your equipment is in good working order before using it.*** -NOTE.

make the distance from the knots to the handles farther than your hands are from your shoulders. Cut Rope Measure out around 20 feet of rope.Make the Handles Cut two handles from the pvc. around 7” long each. This might take some adjustment. Tie the Handles Thread each end of the rope through one of the pvc handles. then cut the rope with your knife: Melt the newly cut ends with your lighter to keep them from fraying. If you plan on doing dips and pushups with your suspension trainer. Try to make each loop the same size. Homemade Workout Manifesto 48 Ian Nagy – Home Workout Blog . Tape the cut point with some masking tape. Then. Sand both the inside and outside cut edges when you are done. but you'll get it. This will make the knots less of a nuisance during these exercises. tie a doublebowline in each end. following the doublebowline instructions from the curl handle and pullup bar tutorials above.

When in doubt. Make sure all knots are secure and all rope and handles are not worn.Here's a picture showing what I'm talking about. So here is what you should have at this point: ***SAFETY FIRST*** ***Use the equipment you make at your own risk. The knot should be more where the green arrow is in this picture.Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it. right above my elbow. Always make sure your equipment is in good working order before using it. don't use your equipment. rather than where I made it.*** -NOTE. Homemade Workout Manifesto 49 Ian Nagy – Home Workout Blog .

Always make sure your equipment is in good working order before using it..Mounting your DIY Suspension Trainer ***SAFETY FIRST*** ***Use the equipment you make at your own risk. Always make sure your equipment is in good working order before using it. If you can throw the rope over it.*** -NOTE. etc. more versatile ways of mounting your suspension trainer.Tie a Loop ***SAFETY FIRST*** ***Use the equipment you make at your own risk. don't use your equipment.Use a Cinch Strap One easy way to mount the suspension trainer is to simply wrap a cinch strap over your overhead object and thread your suspension trainer handles through it. Let's look at three methods: Option 1 . When in doubt.Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it.*** -NOTE. you can use it as a mounting point using this loop. Make sure all knots are secure and all rope and handles are not worn. rows. pullups. When in doubt. but there are some other. Tie a couple half hitches in the loop for safety's sake: Option 2 . You could simply throw your handles over a beam or branch and start doing some pushups. Make sure all knots are secure and all rope and handles are not worn. like a high tree branch. Homemade Workout Manifesto 50 Ian Nagy – Home Workout Blog .Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it. don't use your equipment. This method is great if you are mounting your suspension trainer on something WAY overhead.

and tie a double-bowline on one end. Here's what the knot should look like when done: Homemade Workout Manifesto 51 Ian Nagy – Home Workout Blog . then stringing the free end through the loop as seen below: Now tie a half hitch. and tighten the knot.Take the remaining 20 feet or so of rope you have. stringing the free end of the rope through the loop and following the arrow: Repeat this step . Then throw the rope over your overhead object.follow the arrows again to tie another half hitch.

make sure there is nothing around that you would hit your head on. should the mount or door fail. ) Here I have a simple cinch strap loop: Homemade Workout Manifesto 52 Ian Nagy – Home Workout Blog .Now you can string your suspension trainer handles through and get to work.Mounting on a Door (NOTE: Be safe! Although this mount is sturdy in my experience. solid door to mount this piece of equipment to. Option 3 . With that said. I would recommend choosing a very strong. I weigh over 200 pounds and haven’t had any problems using this mounting system on doors. Also.

tie a simple overhand knot with the free end. You can now do any number of exercises such as easy bodyweight rows: Homemade Workout Manifesto 53 Ian Nagy – Home Workout Blog . and thread your suspension trainer handles through the loop. find a sturdy door and drape the loop over the door. close to the hinges (so there's less leverage on the door) as shown: Then. to protect the door from the metal buckle: Now.Next. close the door to secure the loop.

Or chest fly/chest press alternatives: This mounting method is great if you are stuck inside on a rainy/snowy day and want to get a quick workout in. easy to untie. It also works well in hotel rooms for a travel workout. But what if I want to adjust the height off the ground/length of the handles?” There is an easy solution: the Butterfly Knot. It makes temporarily shortening lengths of rope quite easy. This knot is easy to tie. I can make a suspension trainer out of rope. and will hold under serious loads. “Great. Adjusting the Handle Length – The Butterfly Knot You might be wondering. Here's how to tie it: Step 1 – Choose Your Spot Find the point along your rope/handle setup where you want to shorten the length: Homemade Workout Manifesto 54 Ian Nagy – Home Workout Blog . since the DIY suspension trainer packs easily and doesn't weigh much.

Step 2 – Make a Big Loop Flip the lower end of the rope up to make a large loop as shown below: Step 3 – Make Another Loop Twist the big loop over itself to make another loop. as shown: Step 4 – Make ANOTHER Loop Twist the loop again to make yet another loop: Homemade Workout Manifesto 55 Ian Nagy – Home Workout Blog .

Step 5 – Pass the loop Underneath Follow the red dot: Pass the loop with the red dot underneath the other loops as shown: Step 6 – Follow the Dots. where the long ends of the rope cross: Homemade Workout Manifesto 56 Ian Nagy – Home Workout Blog . Notice the green dots. One is underneath my hand...

creating two identical loops: Step 7 – Loops through Loops Pass the big loop's red dot through the two small loops: Step 8 – Finish the Knot Tighten the knot by continuing to pull the big loop with the red dot through the smaller loops. Here is a picture with the dots for reference: Homemade Workout Manifesto 57 Ian Nagy – Home Workout Blog .Bring the two dots together.

even after the rope has been under a load.And here is a closeup of what the knot should look like when you're done. with no dots: How to Untie the Butterfly Knot: Untying this knot is easy. Simply pull on the outer loop (marked here with a green dot) in the direction of the green arrow as shown: Homemade Workout Manifesto 58 Ian Nagy – Home Workout Blog .

find the center point of your handle/rope setup: Homemade Workout Manifesto 59 Ian Nagy – Home Workout Blog . Here's how: Step 1 – Find Center First. (say you want to do some kind of lunge variation. for example:) [I will show you how to make these foot straps in a moment] Making the handles bear weight independently is easy.Making Independent Handles for Your DIY Suspension Trainer What if you want each handle of your suspension trainer to be able to support weight independently.

or whatever else you've come up with. Homemade Workout Manifesto 60 Ian Nagy – Home Workout Blog .Step 2 – Mark Center Mark this center point with some masking tape: Step 3 – Tie Butterfly Knot Now tie a butterfly knot (see the tutorial above). (this might take some adjustments. loop. but you'll get it) Now simply mount your handles through this loop with your cinch strap. keeping this taped center point in the middle of the outer loop as shown below.

Now try it out. Homemade Workout Manifesto 61 Ian Nagy – Home Workout Blog . as well as many others.How to Make Foot Straps For Your DIY Suspension Trainer Here is how to make foot straps for exercises like the plank-to-knee tuck and stability lunges you see below. Cut two pieces of rope around 3 feet long each (remember to tape your cut points and melt the ends to prevent unraveling): Step 2 – Tie Foot Loops Following the instructions for tying a bowline (see above). tie each piece rope on either side of the handle. Here's what it should look like: That's it. Step 1 – Cut Rope Now we will make our foot loops.

You can adapt pretty much any professionally designed workout program to make it homeworkout friendly.com.Conclusion So there you have it.com. and of course.com Homemade Workout Manifesto 62 Ian Nagy – Home Workout Blog . Here are three great places to start: fitnessblackbook. Here are two of my personal favorite programs: For getting lean and ripped – Visual Impact For gaining muscle/strength – Muscle Gaining Secrets But honestly. rosstraining.com. Now you know how to make all the workout equipment you'll ever need to stay in incredible shape for a lifetime. my blog – homeworkoutblog. if you're on a budget. just do a bit of internet research and you can piece together a great fitness plan. Work hard and good luck! Thanks again! -Ian Nagy homeworkoutblog.

Sign up to vote on this title
UsefulNot useful