Homemade Workout Manifesto

Save a Fortune— Build Your Own Home Gym For Pennies on the Dollar!

Home Workout

Manifesto DIY Equipment Tutorials andWorkou Workouts ts

Ian Nagy

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Quick Legal Stuff  Disclaimer

The recommendations within this document are solely for educational purposes and are not in any way to be considered medical advice. Always check with your physician beginning any new exercise program. This report is not meant to replace in-person in-person advice given by a physician, physical therapist, or qualified personal trainer. The exercise advice and dietary recommendations in this ebook are not designed to take the place of any exercise routine, prescription or dietary program prescribed to you by your physician. ***Use the equipment you make at your own risk. Always Always make sure your equipment is in good working order before using it. Make sure all knots are secure and all rope and handles are not worn. When in doubt, don't use your equipment.***

Do not attempt any exercise without thorough and proper training from a qualified trainer. Consult with your physician before beginning any new exercise or diet regime. This publication is intended for informational use only. Ian Nagy and www.HomeWorkoutBlog.com will not assume any liability or be held responsible for any injury, loss, illness, or disability caused by the use of this information. FTC Disclosure Policy

This FTC Disclosure Policy is effective as of December 1, 2009 I am an affiliate for f or a product that appears within this report. This means that I earn a commission when someone clicks through a link on this site to t o buy a product at a vendor’s website. The price of the product does not increase as a result. I only provide links to products that I believe will aid you in achieving your goals. In this case, I have these products myself and have been very pleased with their quality. Regardless of what you end up buying or not buying, know that getting the results you want does NOT depend upon having product or program XYZ. It depends on your own intense efforts, proper rest, and optimal nutrition. Good Luck! - Ian

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Table of Contents Introduction How to Make Incremental Weight Weight Bags Using Incremental Weight Bags

Option 1 - Training Sandbag Exercises/Workouts With Training Training Sandbag Sandbag Thrusters Fran Workout Sandbag Clean and Press Sandbag Row Total Body Sandbag Workout Option 2 - Weighted Bodyweight 13 Exercises Weighted Pullups Weighted Pushups Weighted Body Rows Pure Strength Workout Weighted Bodyweight Exercise/Sandbag Combo Option 3 - Isolation Exercises Towel and Weight Bag Biceps and Triceps Blasters Biceps Curls with Curl Handles Shoulder Shrugs with Shrug Handle/Pullup Bar

10 10 11 12 12 13 16 16 17 18 18 19 19 20 28

How to Make Curl Handles Making a Homemade Pullup Bar / Shrug Handle

Using the Pullup Bar Option 1 - 1 Loop Attachment Option 2 - 2 Loop Attachment Option 3 - Cinch Strap Using the Shrug Handle

37 37 42 43 44 47 50 50 50 52 54

How to Make a DIY Suspension Trainer

Mounting DIY Suspension Trainer Option 1 - Cinch Strap Option 2 - Loop Option 3 - Door Mount Adjusting Height/Length Quickly and Easily Make Independent Handles for DIY Suspension Trainer Make Foot Straps for Suspension Trainer

59 61 62

Conclusion / Recommendations

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Introduction Homemade Workout Equipment – Why? First of all, thank you for taking the time to check out my homemade workout equipment Manifesto. Why did I write this? To make a long story short, about a year and a half ago, I found myself out of a job and living off my savings. I was 20-30 pounds overweight, with no money to join a gym. Since couldn't go to a professional fitness center, (as well as the fact that the nearest one was over a 30 minute drive away), I decided to use what I had around me to make some simple exercise equipment and get to work. Inside this document I show how how I used simple items (rope, pvc pipe, trashbags, gravel, etc.) to make some VERY effective workout equipment. I also will share some of the workouts I have done with this equipment to lose fat, gain muscle, and get into the best shape of my life. Try out what you think will work for you, and forget about the rest. If you like what you see here, check out my blog at homeworkoutblog.com for the latest on my home workout/homemade equipment journey. Enjoy!

Ian Nagy homewokoutblog.com

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Making Sandbag/Pea Gravel Incremental Weight Bags

Here is how to make your own set of weights for dirt cheap. Here's what you'll need:

• • •

Small trash bin Bathroom Scale Contractor's clean up bags (a box of 32 should run you around $15 at your local hardware store) (you could use standard trash bags, but you'll have to use 5 or 6 per weight bag. Contractor's bags are thick (3 mil), and just two per weight bag will be plenty durable) Some duct tape (you don't need much, maybe a foot of tape per bag) Some strong string (you need about 2-3 feet per bag) Pea gravel (I prefer pea gravel to sand. It's much easier to clean up if you spill. It's also cheap- a 70-75 lbs bag should cost around $5 Compare that to the going rate of $1 per pound of steel weight, and you'll be saving yourself a fortune.) I would recommend getting three 70 pound pea gravel bags to start out. Here is what I recommend making from these bags: 2 x 50 pound bags 2 x 25 pound bags 5 x 10 pound bags This will allow you to quickly adjust weights between workouts. A knife/scissors masking tape to wrap the string for cutting (optional) lighter to cauterize cut string ends (optional) ◦

• • •

◦

▪ ▪ ▪

◦ • • •

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Step 1: Weighing out your bag

•

•

Set up your trash bin on the scale as shown. This allows you to precisely fill your bag to the exact weight you want, since you can see the readout as you fill.

Put two contractor's bags (standard trash bags are about 1 mil thick, so use 6 to equal the strength of 2 contractor's bags, which are 3 mil thick each)

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•

Making sure you can see the scale's readout, fill the bag up to your desired weight. Here I am making a 50 pound bag.

Step 2: Tie, Tape, & Trim Bag

•

Squeeze most of the air out of the bag

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•

•

Cut a couple feet of string and tightly wrap the string around the bag, tying several overhand knots to keep the bag closed as shown above.

Wrap the string with some duct tape to secure it.

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• •

Cut the loose end of the bag off as shown. That's it! For quick reference, you might want to write out the bag's weight on the duct tape wrap.

Using Your Weight Bags

With a little bit of creativity, there is no limit to what you can do with these weight bags. Here are a few ideas, but I'm sure you will come up with some original ones yourself: Weight Bag Option 1: Make a Training Sandbag

Making an adjustable training sandbag is a snap, now that you have your weight bags made. Throw your weights into a strong outer bag, like the army surplus duffel bag below. Close it up with a cable clamp, which is adjustable, re-usable clamp you can buy for a few bucks at your local hardware store:

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Some Exercises/Workouts Using Training Sandbag

Here are some great exercises and workouts you can do with your new training sandbag: Sandbag Thrusters

This exercise is basically a front squat to overhead press. This is a great total-body strength and conditioning move. Combine this squat/overhead press with a pullup, and you're hitting pretty much every major muscle in the body. (SAFETY FIRST – Keep your core muscles engaged and your back flat while squatting, to prevent lower back injuries. If you have a history of lower back injuries, start with a lighter weight) Workout – CrossFit's 'Fran'

Here's a great sandbag thruster workout. Start your stopwatch, then: •

•

• • • •

21 Thrusters (Crossfit standard is a 95 pound barbell, which is MUCH easier to lift than a 95 pound sandbag, but try yourself to see what works for you) 21 Pullups (see the tutorial on how to make your own pullup bar below, or just throw a towel over a beam or branch and do some towel pullups) 15 Thrusters 15 Pullups 9 Thrusters 9 Pullups

This workout is done 'for time', meaning you move through each set as fast as possible. If you can't do 21 reps in a row, rest as you need to. Keep track of your time, and do this workout every few weeks to see how your conditioning is progressing.

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Sandbag Clean and Press

(If you can't see the above animation, check it out by clicking here) This exercise explosively works the posterior chain muscles (calves, hamstrings, glutes, lower back) that are so important for athletic performance. Not to mention, if you do a few in a row, your heart will be pounding! Key Points – Keep your lower back flat, core muscles engaged, and drive from your glutes

through your feet.

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Sandbag Row

This exercise is pretty straightforward. It works upper back, biceps, and grip strength, especially when you hang on by grabbing folds of the bag. Total Body Sandbag Workout

Here is another sandbag workout you can do that will work all the major muscle groups while developing excellent conditioning and fat loss. • • • •

Sandbag Thrusters – Do one set, stopping 1 rep before failure Towel Pullups - Do one set, stopping 1 rep before failure Burpees – (do a quick YouTube search if you've never heard of this exercise) do 10 Sandbag Rows – do 10

Rest 45 seconds – 1 minute, then repeat the circuit 3 more times.

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Weight Bag Option 2: Weighted Bodyweight Exercises

Bodyweight exercises like the pushup and pullup are phenomenal for developing strength and building muscle. Here is a way to add weight, to keep reps within that magic 4-8 range. Weighted Pullups

The weighted pullup will blast your bicep, grip, and back strength. Here's what the setup looks like in action:

(See how to make this homemade pullup bar later on in this document) I used two cotton yoga strap type cloth belts. Even better, you could use a couple quick release tie downs like this:

The idea is to use something that is flat (so it's comfortable around your waist) and quick to tie and remove (so you can move between exercises quickly).

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Fill Your Bag

Find a backpack, duffel bag, or any reasonably sturdy bag with straps, and stuff your weight bag into it:

Tie the Belt •

Tie the belt around your waist. Leave a little bit of slack.

•

Loop the other belt through your belt and the weight bag's straps:

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•

Next, adjust the second belt so that the weight bag hangs off the ground, as shown:

Now you're ready to roll. Try out some pullups with your new weight setup.

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Weighted Pushups

Believe it or not, for gaining upper body strength and size, some world class trainers recommend the weighted pushup over the bench press! Here's how to do it: Throw your weight bags into a backpack and get busy!

Weighted Body Rows

It's important to balance out horizontal pushing motions (such as the weighted pushup and bench press) with horizontal pulling motions such as the body row, seen below:

[We'll take a look at how to make the DIY suspension trainer I'm using here in a moment.] This exercise will not only develop great back, bicep, and grip strength, it will also prevent injuries that can develop from focusing only on pushing motions like the pushup and bench. So, if you want to add weight to this great exercise, simply put your backpack on backwards, and crank out some weighted body rows:

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Pure Strength Workout - Weighted Bodyweight / Sandbag Combo

Below is a brutally simple workout you can do using some of the exercises we've just covered. Combined with proper nutrition, it will build strength and muscle mass. Warm up with a few progressively heavier sets of each exercise, then do •

Sandbag Cleans – 5 sets of 5 reps (skip the overhead press, just clean the bag to your

chest) • •

Weighted Pushups w/ Feet Elevated – 5 sets of 5 reps Weighted Body Rows – 5 sets of 5 reps

You could do a workout like this once or twice a week, do some bodyweight exercise interval training a couple other times per week (see here for one good one) and be an absolute BEAST.

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Weight Bag Option 3: Isolation Exercises with Weight Bag

With your weight bag setup and a few easy-to-make add-ons, isolation exercises for the biceps, triceps, and shoulders are simple. Towel and Weight Bag – Biceps and Triceps Blasters

Here is a simple way to target your biceps and triceps using your weight bag. First, put a weight bag into a backpack, duffel bag, or any other bag with straps. Then thread a towel through the straps, and do some biceps curls:

Or, try some overhead triceps extensions:

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Biceps Curls With Curl Handles

Biceps curls of all sorts are possible with your weight bag and a set of easy-to-make curl handles (instructions are below). Here are some pictures of the weight bag/curl handle setup in action, doing both standard and reverse curls:

Shoulder Shrugs With Pullup / Shrug Bar

Shrugs are simple by attaching your homemade pullup/shrug bar (instructions are below) to your weight bag:

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How to Make Curl Handles -NOTE- Polypropylene rope is damaged by excessive sunlight – store it indoors when you're done.

Here's what you'll need to make the curl handles for bicep curls: •

Around 1 foot of 1” pvc pipe (you will want each handle to be around 6” long, give or take an inch or so depending on your hand size). Check the scrap heap at your local hardware store. You can often find a few feet of pvc cutoffs for cheap, or even free. The typical price is around 25 cents per foot. Around 8 feet of polypropylene trucker's rope (this is usually around 20 cents per foot) Some 80 grit sandpaper to smooth the cut edges of the pipe ◦

•

•

Cut The Handles

Cut two handles around 6” long. (Pretty sloppy cuts here as you can see! But they will work just fine...):

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Sand the rough edges of the pipe, both outside and inside:

Cut the Rope

• •

Measure out around 8 feet of rope and mark it with some tape. Cut the rope through the middle of the tape, then melt the cut ends with a lighter to keep them from unraveling.

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Tie the Handles

String the rope through the handle as shown:

Now we will tie a double bowline knot to make the handle. Here's how:

•

Step 1: First take the free end of the rope and pass it over the standing end as

shown above.

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Step 2: Tuck the free end into the loop as shown.

•

Step 3: Pull the free end through to create a small loop as above.

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•

Step 4: Now we will make another loop as in Steps 1-3. As in step 1, pass the free

end over the standing part.

•

Step 5: As in Step 2, tuck the free end underneath the standing end.

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•

Step 6: As in Step 3, you will now have the free end passing through another loop in

the standing end.

•

Step 7: Now, pass the free end of the rope around the standing end as shown.

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•

Step 8: You will now pass the free end through the two loops, following the arrow as

shown above.

•

Step 9: This is how the knot should look. Make sure your knot looks just like the one

in this picture.

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•

Step 10: Tighten the knot by pulling each end of the loop.

•

Step 11: Tie the other handle, following Steps 1-10. Make each handle's loop as close

to the same size as you can. This might take a little adjustment, but it's not too hard. -NOTE- Polypropylene rope is damaged by excessive sunlight – store your curl handles indoors when you're done using them.

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Making a Homemade Pullup Bar / Shrug Handle

Here's what you'll need to make the pullup bar / shrug handle: -NOTE- Polypropylene rope is damaged by excessive sunlight – store your homemade pullup bar indoors when you're done. • •

•

•

1 foot of 1” pvc pipe 8 feet of polypropylene trucker's line (or more if you want to be able to mount your bar from something higher than 8 feet). An electric drill and a two drill bits: 1/8” and 1/2” (if you have one this big. If not, just use the biggest one you have and ream out the hole until you can pass the rope through it. I'll show you how below). A piece of 80 grit sandpaper Cut and Drill Bar / Handle

• •

Cut around 1 foot of pvc. Round the cut edges of both ends of the pipe (inside and out)

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•

Using the 1/8” drill, make two pilot holes through just one wall of the pipe (marked in red above). Don't drill all the way through both walls. The holes are spaced around 1/2” off the pipe's edges. I tried to line up the holes as best as possible by making them both in the middle of the text printed on the pipe as shown. ◦ ◦

•

Now, using your bigger drill bit, drill the holes out to make them bigger. If the holes are still too small for the rope, ream out the holes by rotating the drill as it cuts, as shown. ◦

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Tie Bar / Handle

•

Pass the rope through each hole, making it travel through the inside of the pipe. Having the rope pass through the drilled holes keeps the handle from rotating, making it easier to grip. ◦

•

Following Steps 1-10 in the curl handle tutorial, make a loop by tying a double bowline. For another look at how to do that, have a look below:

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Cut Rope to Length

Cut around 10 feet of the polypropylene trucker's line. Tape the cut point with some masking tape, cut it, and then melt the ends with a lighter to keep the rope from unraveling. Thread Rope Through Handle

First, thread the rope through the pipe, passing in one hole and out the other, as shown below:

Threading the rope through these holes prevents the pipe from rotating while you are gripping it, making it much easier to hang onto. Tie Handle

Now we need to tie the handle loop. We will use the ever-useful bowline knot, and add a bit of extra security by making it a double-bowline. Here's how to tie the double bowline knot: Step 1: First, take the free end of the rope, then pass it over and tuck it underneath the

standing part, as shown below:

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Step 2: Once the free end is tucked under the rope's standing part, pull the free end to

form a small loop in the standing part:

Step 3: You now will have the free end passing through a small loop in the standing part,

see below:

Step 4: Now we will repeat steps 1-3, forming another loop for our double bowline. First,

pass the free end over the standing part:

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Step 5: As in steps 1-2, continue to pass the free end over and tuck it under the standing

end, to form another loop, as shown below:

Step 6: You should now have the free end passing through two identical loops in the

standing part. Below is a closeup. Make sure that your loops look just like these:

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Step 7: Now pass the free end behind the standing end:

Step 8: Now the free end travels through the two loops, following the arrow as shown

below:

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Step 9: Tuck the free end through the loops:

Step 10: Here is what the knot should look like at this point:

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Step 11: Tighten the knot by pulling on the free end and standing part:

Step 12: Tighten the second loop by pulling the big loop in opposite directions as shown

below:

Double Bowline - Done!

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Using the Pullup Bar ***SAFETY FIRST*** ***Use the equipment you make at your own risk. Always make sure your equipment is in good working order before using it. Make sure all knots are secure and all rope and handles are not worn. When in doubt, don't use your equipment.***

Here are two different ways you can mount your pullup bar: -NOTE- Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it. Option 1: 1 Loop Attachment

For this option you only need to tie one knot. It is great for when you want to quickly set up the pullup bar. It also allows you to use pretty much any object to do pullups:

Check the next page to see how to tie the overhead 1 loop attachment:

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•

Throw the free end of the rope over a sturdy overhead object.

•

Pass the free end through the handle's loop as shown.

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•

•

Next, make the first half hitch knot. Pass the free end through the loop and around the standing part, following the arrow shown above.

Pass the free end through the loop, following the arrow above.

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•

•

Pull the free end to tighten the first half hitch as shown above. Now let's tie the second half hitch:

Pass the free end around and underneath the standing end, creating another loop as the arrow above shows.

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•

Pass the free end back through the loop you just made, following the arrow above.

•

Pull the free end tight, finishing the two half hitches as shown above

***SAFETY FIRST*** ***Use the equipment you make at your own risk. Always make sure your equipment is in good working order before using it. Make sure all knots are secure and all rope and handles are not worn. When in doubt, don't use your equipment.*** -NOTE- Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it.

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Option 2 – Two Loop Attachment ***SAFETY FIRST*** ***Use the equipment you make at your own risk. Always make sure your equipment is in good working order before using it. Make sure all knots are secure and all rope and handles are not worn. When in doubt, don't use your equipment.*** -NOTE- Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it.

If you want a more permanent setup, the two loop attachment works well. It also prevents the bar from rotating horizontally while you are doing pullups, which can sometimes happen with the one loop attachment. Here's what it looks like:

To tie the bar this way, just thread the rope through the two holes in the pullup handle, and then tie two double bowlines (following steps 1-10 in the curl handle tutorial above) on the overhead object.

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Option 3 - Use a Cinch Strap

If all these knots make you uncomfortable, simply use a tie down strap like this one below:

If you have a cinch strap/tie down strap lying around, mounting your new diy chin up bar can be pretty simple: Just throw the strap over your overhead object, pass it through the pullup bar's loop, and cinch it to what ever length you want:

For safety's sake, tie a couple half hitches through the loop to secure it fully:

***Safety First*** Always make sure your knots are tight before you use your equipment. Give the pullup bar a few pulls to make sure it will hold your weight before you begin.

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Using the Shrug Handle

Here's how to use this setup as a handle for shrugs:

•

Pass the free end of the rope throught the handles of whatever weight bag you are using (backpack, duffel bag, etc. filled with pea gravel weight bags we made earlier)

Now secure the handle to the bag by tying a couple half hitch knots:

•

Pass the free end back through the handle's loop as shown above.

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•

•

Now loop the free end around the handle loop and underneath the standing part as the arrow shows above.

Pull the free end through to make one half hitch.

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•

•

Repeat the above steps to make another half hitch, securing the handle to the bag.

Adjust the loop and handle to bag knot so that the bag doesn't touch the ground while you are doing shrugs.

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How To Make a DIY Suspension Trainer ***SAFETY FIRST*** ***Use the equipment you make at your own risk. Always make sure your equipment is in good working order before using it. Make sure all knots are secure and all rope and handles are not worn. When in doubt, don't use your equipment.*** -NOTE- Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it.

Suspension trainers like the TRX are great. They are light, extremely portable, and allow you to do an almost infinite variety of exercises with just your bodyweight. The only problem is the price. I personally don't have $150 to spend on a piece of exercise equipment. Luckily, there are many ways to make your own for just a few bucks. Do a quick YouTube search for several excellent tutorials. Since I have a bit of rope laying around, here is the way I have made my own suspension trainer, for under $15. What you need:

•

A couple feet of 1″ PVC pipe

•

A short piece of nylon webbing (optional, if you want to make a door mount)

• • • • • •

40′ of polypropelene trucker’s rope A piece of sand paper Saw for cutting pvc A little bit of masking tape (to tape the rope before you cut it) A knife A lighter (to cauterize the ends of the rope after they’re cut)

So, let's get started...

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Make the Handles

Cut two handles from the pvc, around 7” long each. Sand both the inside and outside cut edges when you are done.

Cut Rope

Measure out around 20 feet of rope. Tape the cut point with some masking tape, then cut the rope with your knife:

Melt the newly cut ends with your lighter to keep them from fraying. Tie the Handles

Thread each end of the rope through one of the pvc handles. Then, following the doublebowline instructions from the curl handle and pullup bar tutorials above, tie a doublebowline in each end. Try to make each loop the same size. This might take some adjustment, but you'll get it. If you plan on doing dips and pushups with your suspension trainer, make the distance from the knots to the handles farther than your hands are from your shoulders. This will make the knots less of a nuisance during these exercises.

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Here's a picture showing what I'm talking about. The knot should be more where the green arrow is in this picture, rather than where I made it, right above my elbow.

So here is what you should have at this point:

***SAFETY FIRST*** ***Use the equipment you make at your own risk. Always make sure your equipment is in good working order before using it. Make sure all knots are secure and all rope and handles are not worn. When in doubt, don't use your equipment.*** -NOTE- Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it.

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Mounting your DIY Suspension Trainer ***SAFETY FIRST*** ***Use the equipment you make at your own risk. Always make sure your equipment is in good working order before using it. Make sure all knots are secure and all rope and handles are not worn. When in doubt, don't use your equipment.*** -NOTE- Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it.

You could simply throw your handles over a beam or branch and start doing some pushups, rows, pullups, etc., but there are some other, more versatile ways of mounting your suspension trainer. Let's look at three methods: Option 1 - Use a Cinch Strap

One easy way to mount the suspension trainer is to simply wrap a cinch strap over your overhead object and thread your suspension trainer handles through it. Tie a couple half hitches in the loop for safety's sake:

Option 2 - Tie a Loop ***SAFETY FIRST*** ***Use the equipment you make at your own risk. Always make sure your equipment is in good working order before using it. Make sure all knots are secure and all rope and handles are not worn. When in doubt, don't use your equipment.*** -NOTE- Polypropylene rope is damaged by excessive sunlight – store your pullup bar indoors when you're done using it.

This method is great if you are mounting your suspension trainer on something WAY overhead, like a high tree branch. If you can throw the rope over it, you can use it as a mounting point using this loop.

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Take the remaining 20 feet or so of rope you have, and tie a double-bowline on one end. Then throw the rope over your overhead object, then stringing the free end through the loop as seen below:

Now tie a half hitch, stringing the free end of the rope through the loop and following the arrow:

Repeat this step - follow the arrows again to tie another half hitch, and tighten the knot. Here's what the knot should look like when done:

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Now you can string your suspension trainer handles through and get to work. Option 3 - Mounting on a Door

(NOTE: Be safe! Although this mount is sturdy in my experience, I would recommend choosing a very strong, solid door to mount this piece of equipment to. Also, make sure there is nothing around that you would hit your head on, should the mount or door fail. With that said, I weigh over 200 pounds and haven’t had any problems using this mounting system on doors. ) Here I have a simple cinch strap loop:

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Next, tie a simple overhand knot with the free end, to protect the door from the metal buckle:

Now, find a sturdy door and drape the loop over the door, close to the hinges (so there's less leverage on the door) as shown:

Then, close the door to secure the loop, and thread your suspension trainer handles through the loop. You can now do any number of exercises such as easy bodyweight rows:

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Or chest fly/chest press alternatives:

This mounting method is great if you are stuck inside on a rainy/snowy day and want to get a quick workout in. It also works well in hotel rooms for a travel workout, since the DIY suspension trainer packs easily and doesn't weigh much. Adjusting the Handle Length – The Butterfly Knot

You might be wondering, “Great. I can make a suspension trainer out of rope. But what if I want to adjust the height off the ground/length of the handles?” There is an easy solution: the Butterfly Knot. This knot is easy to tie, easy to untie, and will hold under serious loads. It makes temporarily shortening lengths of rope quite easy. Here's how to tie it: Step 1 – Choose Your Spot

Find the point along your rope/handle setup where you want to shorten the length:

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Step 2 – Make a Big Loop

Flip the lower end of the rope up to make a large loop as shown below:

Step 3 – Make Another Loop

Twist the big loop over itself to make another loop, as shown:

Step 4 – Make ANOTHER Loop

Twist the loop again to make yet another loop:

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Step 5 – Pass the loop Underneath

Follow the red dot:

Pass the loop with the red dot underneath the other loops as shown:

Step 6 – Follow the Dots...

Notice the green dots. One is underneath my hand, where the long ends of the rope cross:

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Bring the two dots together, creating two identical loops:

Step 7 – Loops through Loops

Pass the big loop's red dot through the two small loops:

Step 8 – Finish the Knot

Tighten the knot by continuing to pull the big loop with the red dot through the smaller loops. Here is a picture with the dots for reference:

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And here is a closeup of what the knot should look like when you're done, with no dots:

How to Untie the Butterfly Knot:

Untying this knot is easy, even after the rope has been under a load. Simply pull on the outer loop (marked here with a green dot) in the direction of the green arrow as shown:

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Making Independent Handles for Your DIY Suspension Trainer

What if you want each handle of your suspension trainer to be able to support weight independently. (say you want to do some kind of lunge variation, for example:)

[I will show you how to make these foot straps in a moment] Making the handles bear weight independently is easy. Here's how: Step 1 – Find Center

First, find the center point of your handle/rope setup:

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Step 2 – Mark Center

Mark this center point with some masking tape:

Step 3 – Tie Butterfly Knot

Now tie a butterfly knot (see the tutorial above), keeping this taped center point in the middle of the outer loop as shown below. (this might take some adjustments, but you'll get it)

Now simply mount your handles through this loop with your cinch strap, loop, or whatever else you've come up with.

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How to Make Foot Straps For Your DIY Suspension Trainer

Here is how to make foot straps for exercises like the plank-to-knee tuck and stability lunges you see below, as well as many others.

Step 1 – Cut Rope

Now we will make our foot loops. Cut two pieces of rope around 3 feet long each (remember to tape your cut points and melt the ends to prevent unraveling):

Step 2 – Tie Foot Loops

Following the instructions for tying a bowline (see above), tie each piece rope on either side of the handle. Here's what it should look like:

That's it. Now try it out.

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