Homework Exercises: Water-Bottle Workout

MP900409476TurnTrim homework this week uses a water bottle as a weight. Try to do the exercises 10 times per day – use the videos below as a guide if necessary. Use a water bottle that is big enough – if it feels too light, use a bigger bottle. Make sure you screw the cap on tightly!

Water Bottle Snatch

  • Keep your feet shoulder-width apart in a stable stance
  • Pick up your bottle as you squat down: thighs parallel to the floor, shoulders back, chest out
  • Hold this position momentarily, with your bottle hanging at knee level
  • Swing your water bottle to an overhead position as you stand up
  • Return to your start position with control – bend your knees so your thighs are parallel to the floor and keep your tummy tight, shoulders back and chest out
  • Repeat 10 times each day

Keep your core TIGHT – knees bent at the start of the movement, and stretch all the way out as you lift the bottle above your head.

Water Bottle Deadlift

  1. Start with your feet shoulder width apart
  2. Place your bottle between your feet
  3. Squat down as if you are sitting back, keeping your weight on your heels
  4. Keep your chest out and shoulders back. Keep your tummy tight and your back strong
  5. Grasp your bottle, and drive through your heels as you stand, with shoulders back and chest out
  6. Return your bottle to the ground – with control, keeping tummy and back strong
  7. Stand up
  8. Repeat 10 times each day

Tummy Exercises

10 leg cycles, repeated 3 times. Keep your tummy tight and back pressed into the floor. Do this once a day.