As a Peace Corps volunteer in a rural village, I wanted to keep physically healthy. But how to do that? While I can do bodyweight exercise, sometimes I just wanted something different. Maybe even a little bit more challenging. But it’s not like I could pack dumbbells or anything. Then one day I got this idea to use a 5L Dry Bag as a DIY kettlebell. What a game changer. I could use the bag when packing and then fill it once I got to my permanent site.
Peace Corps volunteers, many in remote sites, face unique challenges, including no access to exercise equipment. But, keeping physical healthy during our two-year service is important for our well-being. In this blog, we will look at a practical and effective solution for exercising in remote areas: the DIY 5L Dry Bag kettlebell. This unconventional fitness tool allows you to do a full-body workout without the need for expensive or bulky equipment. By including the DIY kettlebell into your exercise routine, you can overcome the limitations of lack of equipment.
Table of Contents
- The Importance of Exercise for Peace Corps Volunteers
- The DIY 5L Dry Bag Kettlebell
- DIY Kettlebell: A Portable and Cost-Effective Solution
- Kettlebell Exercises for a Full-Body Workout
- Conclusion
The Importance of Exercise for Peace Corps Volunteers
Picture this: You’re in a new, exciting, and sometimes challenging environment as a Peace Corps volunteer. You’re adapting to different cultures, customs, and often facing unpredictable situations. In this whirlwind of experiences, one thing can be your constant companion – exercise. Here’s why it’s not just a luxury but a lifeline for Peace Corps volunteers:
- Physical Health Boost: Exercise is like a magic potion for your body. It keeps your muscles strong, your heart healthy, and your energy levels up. This is a game-changer when you’re carrying out physically demanding tasks, hiking through rugged terrain, or simply getting through long, demanding days.
- Stress-Beating Superpower: Living and working in a foreign land can be stressful. Cultural differences, language barriers, and homesickness can take their toll. But guess what? Exercise is a stress-busting superhero. When you work up a sweat, your body releases endorphins, those feel-good chemicals that chase stress away.
- Mental Clarity and Focus: Exercise isn’t just about the body; it’s also about the mind. Regular physical activity can sharpen your mental clarity and focus. This is crucial when you’re problem-solving, learning a new language, or planning community projects. It’s like a mental refresh button that keeps your brain nimble and ready for action.
- Energy for Days: Ever felt drained after a long day in the field? Exercise can help recharge your batteries. It boosts your energy levels, so you’re not just surviving but thriving. You’ll have the energy to connect with your community, complete projects, and make the most of your Peace Corps experience.
So, exercise isn’t a luxury; it’s a lifeline for Peace Corps volunteers. It’s your physical and mental health partner, your stress-busting sidekick, and your energy source. When you’re out there making a difference in the world, your DIY kettlebell or whatever exercise you choose becomes your secret weapon for success. It’s more than just a workout; it’s your key to keeping healthy so you can still have a fulfilling Peace Corps journey. Ready to sweat it out and seize the day?
The DIY 5L Dry Bag Kettlebell
The idea is pretty simple. You need a dry bag that you can find in most camping-outdoors shops and online. They come in assorted sizes, but I found the 5L to be the best for me. And you fill it with something. Loose dirt works great, especially if you pack it in tightly. I would caution using rocks as it might wear holes in the dry bag. You could even use water – the back is waterproof both inside and outside. Close the opening and roll the top until it is tight, and connect the buckle. I used a suitcase handle padded cover to make the dry bag easier to hold but it’s not required.
With my 5L dry bag packed full with sand, it weighs about 9kg (20lbs). But the beauty of dry bags is you can fill them how you wish and just use the roll-top closure to remove any excess space. I’d suggest filling it maybe 1/3 of the way and use it for a while before loading it up like I did.
DIY Kettlebell: A Portable and Cost-Effective Solution
Imagine a gym that fits into a 5-liter dry bag, ready to join you on your Peace Corps adventures. That’s the magic of the DIY kettlebell, and let me tell you, it packs more punch than you’d expect. Here’s why it’s your ticket to staying fit and fabulous:
- Versatility that Wows: Picture a Swiss Army knife for your fitness routine. DIY kettlebells are like that – versatile and multifunctional. You can swing, squat, press, and lunge your way to a full-body workout. The possibilities are endless. No need for a room full of fancy equipment; your rock-filled bag does it all.
- Portability Redefined: Whether you’re stationed in a remote village or an urban city, your DIY kettlebell is your trusty sidekick. It’s as portable as it gets. Toss it in your backpack, and you’ve got a gym that’s lighter than air. No excuses for missing a workout when you can take it wherever your Peace Corps journey leads.
- Budget-Friendly Bliss: You know how a gym membership or fancy workout gear can burn a hole in your pocket? Well, the DIY kettlebell is budget-friendly bliss. Some dirt, a durable dry bag, and you’re in business. It’s cost-effective, making it accessible for Peace Corps volunteers of all backgrounds.
- Total Body Transformation: With your DIY kettlebell, you’re not just toning one muscle group; you’re sculpting your entire body. From core to arms, legs to glutes, it’s a full-body workout extravaganza. It doesn’t just make you stronger; it makes you a powerhouse.
- Balancing Act: Ever tried balancing a kettlebell during a Turkish get-up? It’s like yoga for strength. DIY kettlebells improve your balance and coordination, two crucial skills for navigating the challenges of Peace Corps life.
- Great Bodyweight Alternative: So, here’s the bottom line: bodyweight exercises are fantastic, and you should absolutely keep them in your fitness arsenal. But if you want to break through plateaus, add variety to your workouts, target specific muscles, and do it all in a space-efficient way, a DIY kettlebell is your secret weapon. It’s the versatile equipment that gives you the edge you need to thrive in your Peace Corps fitness journey. Ready to rock and roll!
So, there you have it – the DIY kettlebell, your ultimate fitness ally in the Peace Corps. It’s cost-effective, compact, and a powerhouse for your physical and mental well-being. Ready to give it a whirl? Get ready to rock your world, one kettlebell swing at a time!
Kettlebell Exercises for a Full-Body Workout
I’m just a regular guy who wants to get and be healthy. When I started using my DIY Kettlebell, I didn’t know much about how to use. So, I naturally looked it up on the internet. And I was fortunate to find “Workouts with Roxanne” on YouTube. She puts out kettlebell workouts every week, from 10-30 minutes and covering all parts of the body. You’ll definitely find something there to get the most out of your DIY Kettle Bell.
I’ve gone through about 30 of her workouts, both beginner and more advanced. You’ll definitely get your sweat on no matter which workout you choose. Just be sure to add some variety, especially if you’re doing consecutive day workouts.
CAUTION: Your DIY kettlebell is different enough from a standard kettlebell that you need to take care. The handle is flexible, where the handle on a standard kettlebell isn’t. So, you’ll have to experiment with each exercise to make sure you are get the most effective workout while at the same time being safe.
Conclusion
You can see why I love this DIY kettlebell idea – it’s cheap and works! So add it to your packing list and once you get settled, incorporate it into your workouts. You won’t regret it. And check out “Workouts with Roxanne” and you’ll see why I call her the “Kettlebell Queen”! Just remember that your physical health is as important as the work you are doing, so give it the attention it deserves. Keep on keepin’ on!
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Feature photo credit: by Taco Fleur on Unsplash
