T H E H E A L T H Y L I F E S T Y L E
C O A C H I N G P R O G R A M P R E S E N T S :
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!
WATCH VIDEO
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.