Full Body Fat Burn WATER BOTTLE WORKOUT | Lose Fat Gain Muscle!

Hey everyone!

Thought this full-body water bottle workout routine would be great for anyone stuck at home with no weights (& no equipment!).

What I love about this workout is that you can choose just how challenging you want the exercises to be. If you’re a beginner, get a smaller water bottle. And as you progress, feel free to hold milk jugs (!!!) as you follow along this video!

Now, if you’re thinking: “All this sounds great and all, but I can’t build muscle at home. Home workouts are USELESS,” well, here’s something to change your mind.

Research actually shows that training with lighter loads (e.g. your body weight) can actually help you gain COMPARABLE muscle mass as when you lift heavier weights (like in the gym)!

That said, you need to push yourself hard enough to see the same gains.

That means you need to go close to failure for every single set of exercise. For those unaware, ‘training to failure’ means you’re unable to do another rep without breaking form.

So–what this means is that you need to feel like the last few reps (3 to 5) for every single exercise I show in this video is difficult. If you’re breezing through this water bottle workout and barely breaking out a sweat, girl, you need to get a bigger bottle! (Or do more reps in the given timeframe)

Alright, that’s enough babbling for now. Here’s a summary of the waterbottle workout for your reference:

Do each exercise for 45 seconds, then rest for 15 seconds!

Please feel free to hit ‘pause’ any time you feel incredibly out of breath/ like you really need a break, and come back to the video after.

STANDING ARNOLD PRESS
REST

LATERAL RAISES
REST

BICEP CURLS
REST

TRICEP KICKBACKS
REST

REAR DELT FLIES
REST

THRUSTERS
REST

PUSH UP TO 1-ARM ROW
REST

RUSSIAN TWIST
REST

LYING LEG TUCK
REST

GLUTE BRIDGE
REST

You can do this; let’s go!

RESEARCH – COMPARABLE GAINS (LIGHT VERSUS HEAVY LOADS)
https://journals.lww.com/nsca-jscr/Citation/2018/01000/Effect_of_Resistance_Training_to_Muscle_Failure.19.aspx

Alright, that’s all I have for now–hope you enjoyed this workout! & please, please let me know how it went for you + what kind of content you’d like to see moving forward!!

Also, if you haven’t, subscribe to my channel: http://www.youtube.com/channel/UCqvlsNZI31nZ09dFk7Bb9rw?sub_confirmation=1

PS: For more FREE resources on how to train & eat happy:
https://thrivewithscience.com/

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