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No Gym, No Problem!

Episode 14: GALLON GAINS!

Grab those water jugs or liquid containers. Fill them up to your pleasure and watch those muscles grow!


The only equipment you will need for this routine is a couple gallon jugs of water, or empty gallons of milk, or another option that comes with its own handle - then fill up the gallons. The gallons are very easy to adjust the weight! Filling a water gallon up completely comes out to about 8 lbs. Adjust the weight accordingly.

Once you find a comfortable weight to work with, begin the exercise routine!

The Liquid Life Routine
Complete each exercise for 2-3 total sets.

  • Bent Over Row with Pause (12 reps)
  • Pause Squat (12 reps)
  • Alternating Curl + Curls (10 reps)
  • RDL High Pull Calf Raise (12 reps)
  • Split Squat Shoulder Press (10 reps/side)
  • Side Bend (15 reps/side)
  • Shrug with Pause (15 reps)
  • High Knee Twist (20 reps/side)
  • Single Arm Chest Press (15 reps/side)
  • Plank with Arm Slider (12 reps/side)

Click here to download a PDF of the routines for all episodes.