String. To work the forearms, tie a sturdy string to the middle of a small stick, pipe or other similar object. Securely tie a small weighted object to the other end. Holding onto the stick on either side of the string and with weight hanging down toward the floor, begin "reeling in" (lifting) the weight by repeatedly turning the wrists, until it reaches the top.
A tire. For the ultimate workout, toss, flip, push, pull/drag a used tire for a totally challenging adrenaline-pumping exercise that works the entire body. Attach to a solid surface such as a thick tree branch, tires can also be used much like heavy bags to keep arms and legs in great shape (wear boxing gloves and proper footwear!). If you don't have an extra tire, check out your local public works office or local car/tire repair as they are often a dumping ground for to-be-recycled tires and typically happy to hand one off if asked.
To create your own incline bench, stack a couple of firm pillows against the wall or couch. Sit down, lean back and perform an incline bench press (push arms straight up overhead and back to shoulders, using any weighted object that you can safely hold onto) or dumbbell flyes (start with extended arms at shoulder height, lower to sides and back to starting position).
Bricks. While you might not want to do all exercises with bricks, they're perfect as a dumbbell alternative for some. Tip: Cover the brick with a piece of fabric to avoid rough edges.
A basketball. Use a basketball or other similar size ball during workouts. Placing a ball under both hands as you perform pushups works the core 20 percent harder than when you do them on the floor. Don't have a basketball? Bodyweight only pushups can be performed anywhere, against a wall for beginners, on the floor with knees bent if you are stronger, full pushups on the floor for intermediate level exercisers, or for the more advanced, with feet elevated.
A towel. Before you think about throwing in the towel at the end of a workout, stretch one instead. While lying on the floor, loop a towel behind one ankle. Holding at both ends, very slowly bring the towel and leg towards your chest. To stretch shoulders and triceps, throw a towel over one shoulder with your right arm and grab the end with your left hand, pulling down slowly until you feel a gentle stretch. Hold 10 seconds and then pull the towel upward and hold. Repeat on other side.
A PVC pipe. Turn a PVC pipe (4 to 6 inches in diameter) into a weighted bar by capping one end and fill the tube with water or sand. Seal the other end. Weighted bars are versatile and a great way to add variety to workouts. If filled only partially, your body has to work extra hard to stabilize the moving fluid inside of the pipe, increasing both strength and balance at the same time.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send e-mail to marjie@ohtrainer.com. Her website is at www.ohtrainer.com.
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