How to Do a Full-Body Workout Using Only Water Bottles

If you want to do a good workout but don’t have any fitness equipment on hand, don’t sweat it. All you really need are two bottles of water or any other type of beverage and you’ll be able to challenge your entire body. Here are some of the best exercises to include in your creative workout.

Squat to Press

Start in a standing position with your feet slightly wider than hip-width distance. Let your feet naturally open to the side so that your knee can track your ankles once you bend them. Bring both bottles on top of your shoulders and take an inhale, bending your knees and getting down into your squat. 

Keep your spine straight and bring your hips down and back like you’re trying to sit in an imaginary chair behind you. Keep your upper body tight and make sure your arms and bottles are in the same position. Exhale and extend your legs, squeezing your glutes at the top while at the same time extending your arms straight into the air.

On your next inhale, bring your hands to your shoulder and go back into your squat. Do 12-15 repetitions.

Shoulder Front Pulls

Stand tall with your feet hip-width apart and hips facing the front. Place your arms in front of your body and let them fall naturally in front of your hips. Activate your core muscles and grab the bottles firmly. On your inhale, bend your elbows to the sides and pull the bottles up toward your chin. Exhale and bring your hands back down.

With every inhale, feel your shoulder blades engage and your entire arms tighten as you lift the bottles as high as they will go. Repeat 12-15 times.

Lateral Lifts

Stand tall with your feet hip-width apart and hips facing the front. Bring your arms to the sides and let them fall naturally. Activate your core muscles and grab your bottles firmly. Take a big inhale and with control, bring your straight arms up, stopping at shoulder level. Exhale and bring your arms back down. Repeat 12-15 times.

Lunge with Bicep Curls

Come into a standing position, feet separated hip-width. Bring your arms by your sides and firmly grab the bottles with your palms facing the front. Inhale, and at the same time, step back with your right leg into a lunge, and bend your elbows into a bicep curl.

Exhale and relax your arms as you step back to starting position. Repeat 12-15 times and do the same thing with your left leg. Additionally, you can alternate the feet and challenge your balance with the transfer of weight.

Lunge with Twists

Come into a standing position, feet separated hip-width. Bend your elbows and bring your arms in front of your chest, bottles facing one another. You can even press your hands together so that you get better balancing leverage for when you start twisting. 

Inhale and step back into a lunge with your right leg, bringing the knee close to the floor. At the end of your step, start exhaling and twist your entire body to the right. Inhale and bring your body back to the center, exhale and step back to starting position. Do the moves slow and controlled to stay in balance and feel your muscles working, from your back foot through your entire core and all the way up to your shoulders.

Repeat the twist 12-15 times and do the same thing on the other side.

Back Rows

Come into a standing position, feet separated hip-width. Bend your knees slightly and bend over with your back straight. Place your arms by your sides and engage your hands, firmly gripping the bottles. Inhale and bend your elbows close to your body, pulling the bottles up in line with your chest. Exhale and extend your arms back down. With every inhale, try to squeeze your shoulder blades towards each other, engaging all the muscles in your back. Repeat 12-15 times.

Lunge with Tricep Extension

Start in a standing position, feet separated hip-width. Bring your arms by your sides and step with your right leg back, keeping it extended and active. Lift your right knee cap and bend your body forward, making a straight line from your back heel to the crown of your head. Bring your arms in line with your body and let your palms face the back. 

Inhale and bend your elbows close to your body, bringing the bottles toward your chest, exhale and extend your arms back in line with your body, squeezing your triceps. The goal is to isolate the triceps and let them do all the work. Repeat 12-15 times.

Glute Bridge with Leg Lifts

Lie on your mat and bend your knees, bringing your feet close to your sitting bones and flat on the floor. Extend your arms straight in front of your chest and push your feet into the floor, lifting your hips. Lift your right leg straight up and start lifting and lowering your hips. Keep your arms straight and prevent them from dropping towards your hips. Repeat 12-15 times and do the same with your left leg.

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Full-body workouts are a great and quick way to get the blood pumping through your entire body. If you do have one fitness tool at hand such as a kettlebell, here are some amazing exercises you can add and spice up your workout.