500g Exercises
Small items that weigh around 500 grams are ideal for arm exercises that work smaller muscles like your biceps, triceps and shoulders.
Here are some items you’ll find at home, and in the office, that weigh around 500 grams:
At Home:
ice cream tub – 500g
cereal box – 500g
can of beans – 500g
small bag of rice – 500g
At Work:
tape dispenser – 500g
medium notebook – 500g
full A4 folder – 500g
portable hard drive – 500g
Bicep Curl
Standing straight, hold one 500g weight in each hand, with your hands out straight in front of you, palms facing upwards. Bend your elbow, and slowly bring the weights towards your face. Then extend your arm back out again. You’ll feel it in the muscles between your elbow and shoulder. You can do 1-3 sets of ten reps each, depending on how you feel.
Tricep Curl
Standing straight, hold one 500g weight in your hand. Push your elbow out to a 90-degree angle behind you, then slowly extend your arm out behind you until your elbow is no longer bent. Then bring the weight forward again, bending your elbow. You’ll feel this in the muscles at the back of your upper arms. Once complete, do the other side. You can do 1-3 sets of ten reps each, depending on how you feel.
Upright Row
Standing straight, hold one 500g weight in each hand with your hands straight down against your body. Slowly pull the weight upwards towards your chest, bending your elbows so they stick out at a 90-degree angle at each side. Then slowly lower the weights again, extending your arms. You’ll feel this in your upper arms and shoulders. You can do 1-3 sets of ten reps each, depending on how you feel.
Lateral Raise
Standing straight, hold one 500g weight in each hand with your hands at your sides. Keeping your arms straight, but not locked, slowly raise each arm up to shoulder height. Then slowly lower them back down to your sides. You’ll feel this in your shoulders and upper arms. You can do 1-3 sets of ten reps each, depending on how you feel.
1kg Exercises
Slightly larger items that weigh around 1-2kg are ideal for working larger muscles like the glutes and quads (bum and leg muscles) or for exercises that use a two-handed grip. Depending on how you go with these, you may be able to use a slightly heavier weight.
At Home:
champagne/wine bottle – 1kg
small laundry detergent – 1kg
2L milk bottle – 2kg
bag of flour – 2kg
full watering can – 5kg
At Work:
small pot plant – 1kg
handbag – 1kg
laptop – 2kg
2L water bottle – 2kg
ream of A4 paper – 5kg
Glute Press
Get onto all fours on the ground, then add a 1kg item into the crease at the back of your knee. Drop down onto your forearms and squeeze your buttocks as you slowly lift your knee off the ground until it’s level with your hip. Gradually lower your knee again until it’s back on the ground. You’ll feel this in your upper leg and bum. You can do 1-3 sets of ten reps each, depending on how you feel.
Weighted Bridge
Lie on your back on the ground and bend your legs up with your feet hip-width apart and about ten centimetres below your bum. With a 1kg item in each hand, rest your hands palm down on your hips. Push down into the ground through your feet and raise your hips off the ground, then slowly lower them back down. You will feel this in your hips and glutes. You can do 1-3 sets of ten reps each, depending on how you feel.
Squat
Stand with your feet hip width apart and hold one 1kg item in each hand at your sides, with your palms facing in. Push your hips back and lower yourself down into a squat (like sitting in a chair). Keeping your core tight, and your spine and head in a straight line, push down through your feet to stand back up. You should feel this in your upper legs and bum. You can do 1-3 sets of ten reps each, depending on how you feel.
Woodchop
Stand with your feet shoulder-width apart and your knees slightly bent. Grab a 1kg item with both hands and extend your arms straight out so it’s being held over your right thigh. With arms extended, lift the object up and across your body to above your left shoulder, keeping your core muscles tight. Repeat this on the other side. You should feel it in your shoulders, arms, core and back. You can do 1-3 sets of ten reps each, depending on how you feel.
And that’s how you tone up in ten minutes Master Fasters! We are so excited to hear how your journey to more movement is going. And we hope that by making exercise a little easier, we’ve helped you get closer to your goals. Remember to jump into the Members’ Only Facebook group to let us know how you’re going!