Swim Ulster Dumbbell / Kettlebell Workout

Don’t have dumbbells to hand?
Here are 10 alternatives you can find in the home!

1 – MILK CONTAINER OR LAUNDRY DETERGENT
Fill a two or three litre plastic milk container with water, sand, shakes or cement.

2 – CANNED GOODS
Canned goods that fit into your hands work well as straightforward hand weights. This is particularly great in the event that you are beginning and attempting to fabricate muscles gradually.

3 – PLASTIC WATER BOTTLES
Rather than reusing your plastic water and pop jugs, refill them with water, or put stones or sand in them. When filling them, try to measure them so the weights are the same for the two hands.

4 – PACKETS OF RICE OR BEANS
These bundles are awesome for smaller than normal weights in the event that you are a beginner.

5 – PAINT CANS
Grasp paint cans by their handles. Most paint jars are somewhat heavier than plastic containers.

6 – BOOKS
Books are a decent substitute for dumbbells. If you wish to train both your two arms at the same time, find books of roughly break even with weight.

7 – ANKLE WEIGHTS
Lower leg weights can serve as a substitute for dumbbells. Make them simpler to grasp and less floppy by securing them in a circle.

8 – EXERCISE BANDS
Flexible exercise bands or circles can substitute for dumbbells. Exercise bands come in shifting qualities of protection, like distinctive weight dumbbells. Ideal for travel, they are lightweight and simple to pack even in a portable suitcase.

9 – BAGS OF APPLES OR ONIONS
Seal the highest point of the pack with staples or tape to keep apples from tumbling out.

10 – BUCKETS
Fill buckets with sand or rocks. Great as weights just for leg activities, lines, and different activities amid which you can hold the can by the handle and let dangle.

Dryland Safety

Please make sure that you have considered the following BEFORE commencing with this online activity.
You should not participate within the session if you are not fit and healthy. Be aware of your own capabilities and do only what you are comfortable doing – if in doubt, seek medical advice.

If you are under 18 please ask a parent or guardian to consent to you taking part.
They must agree to the following:
• That you are fit and healthy enough to participate
• They will be in the proximity to you at all times to deal with any issues that may arise
• They agree to stop the training if there are any health or safety concerns
• That the environment is suitable for what you are about to undertake

Check Your Surroundings
• Can you exercise outdoors?
• If indoors, what is the floor like? Is it safe and will it stay soo if it gets wet (if applicable)?
• Is the area well ventilated?
• Do you have a mat? If not, is the ground suitable for body-based exercise?
• Is there furniture you might bump into – can it be moved? If so, move it!
• Do you have enough space to exercise safely?
• Are there any trip hazards?
• You must wear appropriate clothing at all times including suitable footwear, no jewellery, etc.
• Keep pets and any other distractions out of the way during exercise!

Other Important Information
• Any equipment used should be wiped clean before and after use
• Stay hydrated

If you are happy with all the above, then you are welcome to join in!