Water Bottle Workout

Everyone can come up with some type of excuse to not be active on a given day (time, priority, energy, work, kids, etc.) but we must realize that taking care of our own bodies should be the number one investment we can make and part of that is being active.

Below is a circuit workout routine that can be done with two 16oz water bottles at home! Excuse-free training starts now!

Lunges (10 each leg, alternating)

• Beginner: Lunges with water bottles down at your side.

• Intermediate: Lunges with both water bottles at your shoulder.

• Advanced: Lunges with water bottles out to the side.

Squats (15)

• Beginner: Squats with water bottles at your side.

• Intermediate: Squats with water bottles at shoulders.

• Advanced: Squats with water bottles straight out in front.

Curl Press (15)

For all exercise levels: Start with water bottles at the side, bring them up using your biceps so water bottles are at each respective shoulder, then leave both water bottles straight up.

Shoulder Circles (15 seconds forward, 15 seconds backward)

For all exercise levels: Hold water bottles out to the sides and do forward circles then reverse and do backward circles.

Sit Ups (15)

• Beginner: Do sit-ups with water bottles resting on your body.

• Advanced: Do sit-ups with water bottles held straight out.

Wall Sit (30 seconds)

• Beginner: The wall sits with water bottles at the side.

• Intermediate: The wall sits with water bottles at their shoulders.

• Advanced: The wall sits with water bottles in front of you.

Jumping Jacks (15)

For all exercise levels: Do jumping jacks with water bottles in each hand.

Once finished with one round, take a drink of your water and keep doing rounds until the water is empty or until you are tired. If any of the workouts are too easy increase the time or amount of reps to increase difficulty. Lastly, have fun and make this a family event!