Many assume that if you stay on a farm, then you will always be physically fit. This is not true. Let us take an example a herdsman … what exercise is there in watching the animals graze? You dont burn energy apart from sweat from the scotching sun. A herdsman needs energy to save a cow from snakes for instance, help it give birth, retrieve it from bushes and holes if any, and alot more. He also sometimes needs to make a run to and fro for equipment, safety and others.

So the big question is: how do the ranch workers stay fit? Gym business is none existent in the village!! Aside digging, they make their own gym equipment. See photo above.

To make that particular one, you will need sand, stones, cement and a strong metal rod. You will also need two small buckets with their lids. Also get water.

Step 1: Get each of the small buckets, place their covers on. Heat up the metal rod on each side, then while still hot, use the rod to make a hole in each of the small buckets, right through the covers and out on the outer side of the bucket. Remove the rod after.
Step 2: Mix your concrete (stones, sand, cement and water). Place the mixture in each of the small buckets to the fill.
Step 3: Pass the metal rod through the buckets filled with concrete to the ends.
Step 4: Suspend this using stones and rocks and leave it to dry. You can tell it is dry by pressing the sides of the small bucket. it should be rock hard when dry.
Step 5: When dry, cut the buckets out and leave it in suspension mode to allow final drying. Then you have your weights.

You can now use your weights. You can add freehand exercises such as pushups, pull-ups, crunches, and free squats. They are just as good for staying fit, losing weight, and even building some muscle mass.