Introduction: Pocket Gym
I took the best of different postings for DIY TRX and Monki systems and adapted it to create a simple pocket workout suspension system. It is inexpensive, easy to transport and fits in your pocket.
The nice thing about making this is that it is easy. There is no sewing involved. I recommend Paracord 850 or 4mm climbing accessory cord. It is the same thickness as a Paracord 550 but much stronger. These cords have a tensile strength of 850+ pounds.
With today's climate of stay-at-home and social distancing, this little Pocket Gym will be an invaluable tool to keep you fit and sane. You can work out at home, in a park, on a boat or just about anywhere you go.
Do an internet search for TRX exercises, and you will find hundreds of exercises to meet your needs.
As an added bonus, this is so simple to make, you should probably make two sets so you can give one away as a gift. Some stores sell the cord in 50 foot lengths so you should have enough for 2 sets.
20 feet of Paracord 850 (4mm) or 4mm climbing accessory cord with a synthetic core.
Carabiner (make sure it is climbing rated, not one used for keys)
1 foot PVC pipe (1")
Step 1: Preparation
Cut your Paracord into 8 foot and 12 foot lengths. Melt the cut ends so the cord does not unravel.
Cut the PVC into (2) 4 inch pieces and (1) 1 inch piece. You can cut the handle longer if you have big hands. Round and sand the ends of the handles. Sand the outside of the handle. This will help when you grip the handle.
Step 2: Making the Handles
Using the 12 foot length cord, thread one end through the PVC pipe 2 times. Knot a loop with the line making sure each line is approximately 12 inches from the knot to the handle. This completes one handle.
Repeat this process on the other end of the line to make the other handle.
Step 3: Making the Anchor
Run the 8 foot cord through the 1 inch PVC pipe. Tie a knot at the end. Make knots every 3 inches for a total of 5 knots. The knots allow you to change the length of the handles for different workouts.
Step 4: Your System Is Complete
This is all you need to start your workout. Wrapping up the cords are compact enough to put in your pocket. Also with the carabiner tied to the system you can clip it onto a bag strap, belt loop or backpack.
Step 5: Inside Workout
You will need a door for your workout. It is better to use a door that opens away from you. Throw the PVC pipe on the anchor over the door and close. It is always best practice to place the anchor closer to the side of the door with the hinges. Connect your handles using the carabiner to the anchor.
If you have to use a door that opens toward you, make sure your anchor is as close as you can get to the hinge side of the door.
You can also hook the anchor onto a door pull-up bar.
Step 6: Outside Workout
You can attach the anchor to any pipe, horizontal or vertical (this is a bit tricky because you need to keep tension on the line). Outdoor pull-up bars work best. Loop the anchor over and through itself. Attach the handles.
Step 7: Foot Cradle
Remember when you were making the handles, you looped the cord through the handle twice? This is how you open the foot cradle to do exercises like planks and bridges.
Grab the loop around the handle and pull to open up the loop. Put your foot in the loop. Your weight will lock the cord.
Step 8: Packing the Pocket Gym
To pack the system, run the cord through the carabiner. Hold the handles and the carabiner together. The gate (part that opens and closes) should be facing out. Wrap the cord around the handles and carabiner, pushing the cord through the gate (or you can thread the line through the carabiner). Tuck the end under a cord.
Thread the anchor through one handle then back through the other. Run the anchor through the carabiner and wrap. Tuck the end under a cord.
Participated in the
Pocket-Sized Speed Challenge