1. Health4Life
Comenius Pr oject
Multi Gym
Vrachneika Junior High School
Patras, Greece

2. Do not throw the old
wooden box away…..
You can train your
legs with it , especially
if you have a stick fixed
on the wall.
 Stand upright on the
box and balance on the
balls of your feet.
 Stretch arms to touch
the stick. Lift your heels
simultaneously

3. You may not be able to
sit on an old chair…
But you can exercise
your abdomen easily…
 Lie on your back with
your legs bent and
supported on the chair’s
seat.
 Extend your arms
backwards and over your
head
 Lift your torso and bring
your arms forwards to
reach your knees

4. Don’t throw old plastic
water bottles away……
You can create very nice
dumbbells with them.
 You‘re going to need
some sand or pebbles to
fill the bottles with them.
 Stand upright holding the
filled bottles. Your elbows
should touch your torso.
 Lift your arms up to 90
degrees and back.

5. Old reels are not
useless…
 You can make weight bars
without much cost.
 Sit on a chair holding a bar
with reels fixed on both
ends.
 Lift the bar over your head
 Stretch and bend your
arms
This is a very good
exercise for your back.

6. An alternative view for
an old –and maybe even
broken - ladder……… wall bars
 You can use it as
 Attach firmly the ladder on the
wall.
 Go up and down the bars
several times at a moderate
pace
This is a very good
exercise for your heart.
 You can use the wall bars for
many other exercises for the
whole body.

7. Old mattresses or
cushions can turn to
hurdles  Take some old
mattresses or
cushions put one
over the other
 Arrange them evenly
over a space of 400
m approximately –
one every 20 m
 Use them as hurdles
for a hurdle race.