The Soup Can Workout

No weights? No problem! Use soup cans for a resistance training workout and train the entire body in the privacy of your own home. These exercises require light weights, so soup cans work perfectly.

*Go grab a couple cans and let’s get moving!

Soup Can Squats (Targets calves, hips, thighs, butt, core, shoulders, and balance)

• Push your hips back into a squat position. Keep your shoulders back and your hands facing forward holding two soup cans.
• As you stand up, reach your arms strong out to the side.
• Reach arms all the way up overhead and raise up onto the balls of the feet.  Hold for 2-3 seconds before lowering back down again into the squat.
• Repeat for 15-25 repetitions.

Side Lunge with Soup Scissors (Targets thigh {mainly inner}, butt, hips, shoulders, and back)

• Start with your feet wider than shoulder width (toes can be pointing out) standing tall.
• Bend your right knee and keep your left leg straight.  Bring your hips back, like you are going to sit in a chair.
• Simultaneously reach your right arm forward and your left arm back as far as possible holding two soup cans.  Your arms stay stick-straight.
• Come back up by squeezing your butt and opening your chest.
• Alternate movement sequence side to side for 16-24 reps.

Soup Tracking Balance (Targets balance and fine motor skills)

• Stack two cans on top of each other.
• Stand on one leg, tapping your foot down when needed.  Try not to sink into the standing hip.  Stand tall and keep your knee soft.
• Keep your eyes on the soup cans at all times and slowly reach your right arm out to the side.  Don’t take your eyes off the soup cans!
• Bring your right arm back to center (still looking at cans) and transfer cans to the left hand.
• Repeat the transfer side to side for 3 full passes; switch legs and repeat for another 3 full passes.

Soup Can Teaser (Targets core)

• Lie on your back holding two soup cans and keep your shoulders retracted and depressed.  It should feel comfortable – don’t force it.
• Position your feet a little farther away from the body with your heels pressed into the ground.
• Inhale to prep, exhale and slowly raise up to a full sit up.  Muscle it up, but stay controlled throughout the entire movement.
• If you are on a hard surface, don’t have enough strength for a full sit up, or have any spine issues, then modify by only go 1/4 of the way up.

Criss-Cross a Can of Sauce  (Targets core and fine motor skills)

• Pull your abdominals in as tight as you lower back in a seated ‘V’ position with your chest open. If you feel any strain on your lower back, either sit taller or have your hips up higher by sitting on a couple rolled up blankets or a platform.
• Pull one knee up and reach the soup can under the leg.  Grab it with the other hand, and do the same thing on the opposite side – weaving a figure 8 motion.  The movements are smooth and controlled and you are able to keep your abdominals contracted the entire time.  Breathe.
• Count 10-15 passes, take a mini break, and repeat for one more set.

Soup Can Superman  (Targets entire backside of the body)

• Lie on your stomach, but still pull your abs in tight.  You should still be able to breathe.
• Your head is resting on the floor to start with.
• Lift your head and chest, and engage your shoulder blades.
• Reach your legs out long and arms overhead while holding two soup cans.
• Use your back to open your arms out to the side and behind you while you lift your chest a little higher.
• Slowly lower back down as you reverse the motion with your arms.
• Repeat 10-15 times.

As we are changing up our workouts for fall, this is the perfect time to check your weight and take your measurements again.  See how to do that here.   Set a couple health/fitness goals to accomplish before the Holiday season.   Have a great Monday!

*Consult your physician before starting any new exercise program.