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1The Low Cost GymHomemade Equipment for FunctionalFitnessPeteKemmeKemmefitness.com

2TABLE OF CONTENTSINTRODUCTIONCHAPTER 1No Barbells.Really?CHAPTER 2The Cheapest Piece of EquipmentCHAPTER 3The Easiest NecessitiesCHAPTER 4The Homemade Medicine BallCHAPTER 5The Slosh Tube—as Expensive as we GoCHAPTER 6More PVC—Parallettes and the Mini Slosh TubeCHAPTER 7Our Version of the Heavy BarCHAPTER 8The Clubbell, AKA The Indian ClubCHAPTER 9MacebellCHAPTER 10Odds and Ends—Tires, Rings, and BoxesKemmefitness.com

3IntroductionWhy write a book about homemade equipment?There is a growing trend since our lives have been transformed with theinternet. People are taking more and more aspects of life into their own hands.Whether it is researching symptoms of diseases before seeing your doctor, orsearching for how to change the brakes on your car.This trend has bled over into the world of fitness. There will always be aneed for personal trainers and gym memberships, but worldwide there ismovement to do-it-yourself.When I first created Kemme Fitness in 2010 after writing the ebook,"Creating the body that God intended us to USE," I truly believed that sharingwith others how to create exercises and how to tailor-make your own workoutswould fit in with the do-it-yourself trend. I learned two very important lessons.Although people around the world have been downloading and using the intense Functional Fitness workouts at kemmefitness.com, the desire for othersto dream up their own workouts – even with the tools provided on the websiteand in my book – is only present in a few. What amazed me, however, was thepopularity with an unexpected facet of Kemme Fitness.The page, kemmefitness.com/homemade-equipment, ranked among thehighest of the pages visited, especially in countries other than the UnitedStates. I received more and more comments and requests for help with makinghomemade equipment and for premade workouts using those pieces of equipment.So in 2011, we at Kemme Fitness made a commitment to share with others how to save money by making homemade equipment, and equally as important, we made a commitment to create more and more workouts for thosethrifty folks trying to live a healthier life without paying those expensive gymmembership fees and equipment costs .This book is the culmination of those efforts.About the Author and Kemme Fitness.Pete Kemme has been experimenting with an ever changing FunctionalFitness program since 2006 and has been training others since 2007. His expertise – although he wouldn't want you to call it that – comes from years ofresearch, consultation with physicians and physical therapists, and real worldexperience with training adults of various ages and fitness levels.

4In 2010, his good friend and barefoot running expert, Jason Robillard,from the Barefoot Running University, inspired him to write his first fitnessebook and launch kemmefitness.com. Kemme Fitness became a real companyin late 2010, with contributors, Lawrence Boivin, Harvey Barker, and SethCrooks being added officially as staff in early 2011.Lawrence Boivin is a trainer in reality based self defense and mixed martial arts and has been a creative force behind the Kemme Fitness workouts.Harvey Barker has been training in Functional Fitness for years with a background in martial arts and wrestling. His contributions include the design ofthe Mini Slosh Tube, among many intense workouts. Seth Crooks, functional fitby the nature of his day job, joined Kemme Fitness as the At-Home consultant.He created the Heavy Bar, adds to the At Home workout tool box, and continues to be a homemade gym purist.Together, we have been researching and creating homemade pieces ofequipment, and testing out workouts designed specifically to achieve Functional Fitness at a low financial cost. Our archives of workouts is ever increasing, as we continually experiment with new intense and exciting workout formats and designs. Check out kemmefitness.com for free resources. There arehundreds of exercises and workouts, a free 8 week cross training program forrunners called K-Crosstrain, and much more. The only thing on the entire website that costs is the ebook, "Creating the body that God intended us to USE,"available for the Kindel, the Nook, and in PDF. Although we tend to give thataway often either way.Kemme Fitness is about sharing what we have learned from research andexperience. We hope that you enjoy the following chapters. Each one talksabout a piece or two of equipment, how to use it, and sample workouts to getyou started. Then come visit us at kemmefitness.com for years and years offree workouts full of variety, designed to get you into condition to do life's activities, while minimizing injury, and having total body fitness.

51No Barbells.Really?There are a lot of pieces of exercise equipment that I use on a regularbasis, yet the majority is not in this book. It is not like I don't like Barbells.Honestly, I have nothing against them. Let me explain.I train folks in my back yard or the local school,but also I train others in a fully stocked gym, where Ihave access to Barbells, Dumbbells, Physioballs, Cables, and even Kettlebells. I love Physioballs and Kettlebells, but I have yet to find a way to make a homemade Physioball. And most versions of homemadeKettlebells involve either too most cost or skill withmetalwork.The criteria for this book was simple. All piecesof equipment had to be homemade and under 15 tomake. You may ask, "But are there enough pieces ofequipment to create a total body Functional Fitnessworkout program?" Not only will you have all you needfor a gym at your house, but you do not even need tocreate all the articles of equipment outlined in thisbook. The more I explore and grow in my program,the more convinced I am that simple is better. In fact, the only real advantageto having more equipment is to have more variety. But that can be achievedwith the workout designs themselves.My suggestion is to read through the following chapters and then go outinto your garage or down into your basement. Look around. See what you already have stacked up in the corner. Use that as a starting point and create afew items for your home gym. Save the trip to the hardware store or the localhome improvement store until you feel bored with what you have already.

6Functional Fitness does not need to cost you money. What it takes is awillingness to think outside of the box, have some creativity, and a desire todo something different and fun.Oh yes our workouts are fun. Not really the "going to the beach" typeof fun, but you will surprised how you will become addicted to the feeling youget after doing Turkish Get-ups with a Clubbell or Floor Wipers with a SloshTube.And I guarantee you will love the way you feel when the muscles andneural connections in your body work together in the way they were intended.

72The Cheapest Pieceof EquipmentWe might as well start with zero. If you haven't already figured it out, I'mtalking about your bodyweight. There are whole websites, books, and fitnessprograms using only your bodyweight to get fit. This "piece of equipment" willgive you the foundation for your program. Just check out the following list ofbodyweight exercises we have at kemmefitness.com:BODYWEIGHT HOLDSV-SitV-Sit TwistsL-HoldWall SitElbow LeverBack LeverFront BridgeSide BridgeNose to Ground45 Degree SitPlancheHeadstandHandstandBODYWEIGHT WALKSAlligator WalkGorilla WalkInchwormFrog JumpsWalrus WalkSabertoothCrab WalkBear WalkWall WalkKangaroo JumpDuck WalkWild Bear Walk

8BODYWEIGHT STRENGTHAir SquatsSquat JumpsSplit Squat JumpsLunge WalkQuad SquatsSiamese SquatsPistol (1 Leg Squat)Hindu SquatsLunge TwistsBurpeeCore BurpeeSuper BurpeeMan BurpeePrayer BurpeeTuck BurpeePush-upUneven Push-upPlyometric Push-upPsycho Push-upClose Grip Push-upEgyptian Push-upTwist Push-upSidestep Push-upOne Arm Push-upScorpion Push-upGrasshopper Push-upMilitary Push-upSpiderman Push-upPlyo Spiderman Push-upsPike Push-upHindu Push-upSpinning Push-up1 Leg Push-upsMedicine Ball Psycho Push-upsVertical Push-upsDive BomberMountain ClimberInverted Mountain ClimberBrazilian CrunchLeg SwoopMuslim PrayFrog to Side PlankSpider SprintsRowboatBody Roll (Side Ground Engagement)Lower Russian Twist2 Person WipersSit Up Stand Up Tuck Jump1 Leg 1 Arm SwingFrog JumpsSuspended Side ExtensionSide Bridge & Knee TuckLeg RaisesSide LungeCross Toe TouchesDonkey KickGymnastic Donkey KickInverted Donkey KickPlank 1 Arm TouchScissor KicksSit-outsBODYWEIGHT ELASTICITYStutter StepsSide JumpsSlalomAnkle Jump1 Leg over LineTuck JumpSprawlGorilla DrillLateral Bound

9The above list is also constantly growing as we discover and create newbodyweight movements. I know this list may include a few, if not tons, of exercises you may unfamiliar with. That is why I have made each one linkable to avideo demonstration, just as we have them linked on kemmefitness.com.Ready to get started?I have also included a couple sample workouts to do with absolutely nopieces of equipment other than your own bodyweight. Just print out the nexttwo pages. Each chapter will provide two workouts.

10Bodyweight 1010Sit-up Stand-up Tuck Jumps– each side – Scorpion Push-upsInchwormQuad Squats– each side - Frog to Side PlankBurpeePsycho Push-ups– each side – PistolsPike Push-upsTuck JumpsAir SquatsHindu Push-upsSquat JumpsHindu Squats– each side – Mountain Climbers– each side – Split Squat JumpsFrog JumpsRowboatDonkey Kicks– each side – Core BurpeeMuslim Pray– each side – Brazilian CrunchPrayer Burpee– each side – Twist Push-ups– Leg RaisesTuck BurpeeRINSE AND REPEATTwo rounds totalKemmefitness.com

11Push-up ChallengeThe Key word here again is ―Challenge.‖Pick a number from 6 to 30. Then the challenge is to do that number of repsfor each Push-up exercise below. In between each Push-up exercise (or whenever really), you are not allowed to rest, but you are allowed to do one of thefollowing ―filler exercises‖ for as long as you need to.FILLER EXERCISES:Scissor KicksLeg RaisesRowboatCross Toe TouchesV-SitPUSH-UP EXERCISES:Push-upUneven Push-upPlyometric Push-upPsycho Push-upClose Grip Push-upTwist Push-upSidestep Push-upScorpion Push-upGrasshopper Push-upMilitary Push-upSpiderman Push-upPlyo Spiderman Push-upsPike Push-upHindu Push-upSpinning Push-up1 Leg Push-upsNOTE: Any Push-up that involves only 1 side, do not do your reps for each side. Sofor example, if you are doing 10 reps, only do 10 Twist Push-ups, not 10 each side.ANOTHER NOTE: If you are just plain too fatigued to do any Push-ups anymore, trydoing some of them on your knees. It is not cheating. This is a challenge, not a mandatory all or nothing workout. It may take you several tries to do this.Kemmefitness.com