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.

Let’s get started on your upper body!

SHOULDER RAISES
3 SETS OF 10 REPETITIONS, 2 water bottles, 1 kitchen chair

Starting position: Sit on the edge of the chair, feet flat on the ground and shoulder width apart, abdominals (tummy) pulled toward your backbone, head stays in line with your back bone, water bottles held at your sides.
Action: Slowly raise your arms to the front to shoulder height, pause for a second, lower to the starting position, raise arms out to the side to shoulder height, lower to the starting position. This completes one repetition.

BICEPS CURLS
3 SETS OF 10 REPETITIONS, 2 water bottles or 2 milk jugs and 1 kitchen chair

Starting position: Sit on the edge of the chair, feet flat on the ground and shoulder width apart, abdominals (tummy) pulled toward your backbone, head stays in line with your back bone, water bottles held at your sides. Keep elbows close to your waist throughout the exercise.
Action: Slowly bend at the elbows bringing the bottles/jugs up toward the shoulders. Hold for a second then lower slowly 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

In case you missed it…
Milk Jug and Water Bottle Workout Pt. 1: Legs
Milk Jug and Water Bottle Workout Pt. 2: Abdominals