There’s no need for a gym membership or expensive fitness equipment. Just grab a milk jug and water bottle and get into shape in the privacy of your home!

You will need:
2 milk jugs filled to correct weight for your fitness level
2 full water bottles
1 kitchen chair
1 towel

Weight intensities for fitness levels
*Beginners Exercisers: 1 – 3 pounds* of water in each milk jug
*Intermediate Exercisers: 4 – 6 pounds* of water in each milk jug
*Advanced Exercisers: 6 – 8 pounds* of water in each milk jug

SAFETY: Keep stomach pulled toward the spinal column, head stays in line with the backbone and breathe out when lifting the weight. Increase the intensity of the workout by increasing the water in the jug until it is a pound heavier or increasing the number of repetitions per set.

Now, let’s get started on abs!
Abdominals
3 sets of 10 repetitions, (1 towel, 1 milk jug)
Starting position: Lie on your back, knees bent, feet flat on the floor, milk jug held at the chest.
Action: Squeeze your stomach muscles. Using the stomach muscles, slowly raise your chest off the floor, hold for a second, and return to starting position.

SIDE BENDS
3 sets of 10 repetitions, (2 milk jugs or 2 water bottles)
Starting position: Stand with feet shoulder width apart, head in line with backbone, hips under head, knees slightly bent, arms hang at the sides with one jug in each hand. Abdominals stay contracted (squeezed toward the back bone) during the entire exercise.
Action: Slowly bend to the right side reaching for your right ankle and hold for a second, return to the starting position by contracting the left side of the abdominals. Repeat to the left side. This completes one repetition.

BACK EXTENSIONS
3 sets of 10 repetitions, (1 milk jug, 1 kitchen chair)
Starting position: Sit on the edge of the chair, feet shoulder width apart, hold jug at your chest.
Action: Keeping your abdominals tight (pulled back toward your backbone) slowly bend from the hip forward. Keeping the back straight, until the milk jug is just in front of your knees, pause for a second, then using (squeezing) your back muscles slowly raise you’re your torso back to the starting position. This completes one repetition.

WEIGHT MEASUREMENT
2 Cups Water = 1 Pound
4 Cups Water = 2 Pounds
6 Cups Water = 3 Pounds
8 Cups Water = 4 Pounds
10 Cups Water = 5 Pounds
12 Cups Water = 6 Pounds
14 Cups Water = 7 Pounds
16 Cups Water = 8 Pounds

 

There is more to come to this three-part, full body workout! December’s workout will focus on your upper body.

In case you missed it, Milk Jug and Water Bottle Workout Pt. 1