Plastic Bottle Weights

Uses

• Get fit at home with these alternative weight set ideas!
• Weights can be expensive, so make your own!
• Pictures and descriptions can be used to replicate dumbbells, kettle bells, and free weights.

Construction Materials

• Plastic Bottles
• Strong Tape
• Wet Sand (or other filler - rocks, dirt, water, concrete, etc.)
• Scale

Instructions for Construction

1. Fill two idential bottles with the same amount of wet sand (weigh for assurance).
2. Tape around and caps or openings where sand may leak.
3. Put tape on the handle for better grip.
4. Lable each weight incase you'd like to make more.

Modifications of Equipment

• Use broom sticks or extra rods or sticks lying around at home to replicate a "straight bar" to attach these weights to.
  • For exercises likes squats, bench press, bicep curls, dead lifts, etc.
• If you have mor time and resources, fill the bottles with concrete and use a strong metal bar to connect the weights (see bottom picture).
• Teach your learner to warm-up BEFORE exercise and stretch AFTER exercise!
• Teach your learner to focus more on the FORM of the lift rather than the WEIGHT of the lift.
  • Poor form can be dangerous and discourage future exercise!
• Google search "Dummbell and Kettle Bell Exercises" for exercise ideas!