How to Workout Using a Water Jug

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How to Workout Using a Water Jug

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Get a great workout with an old water jug, from the comforts of your own home.

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Thursday, April 1, 2010 - 12:15pm


My close friend and personal trainer, Al Kavadlo, knows how I like to workout machine free and is always coming up with innovative things to incorporate into my workout. He came up with the idea of the water jug workout.

You can get a great workout in the comfort of you own home by reusing an object that you have lying around. A gallon water jug when filled with water is 8.35 pounds and makes for a great weight. You can make it heavier by filling it with rocks, soil or sand.

Exercises You Can Do Using a Water Jug

Jug Swing

  • Stand with your feet shoulder width apart and parallel to each other.

  • Squat down with the jug between your legs reaching behind you.

  • Thrust your hips forward and swing the jug up.

  • Let the momentum of the jug propel you into the next rep.


  •    Get a tight grip on the jug and raise it over your head.
  • Step the opposite foot from which you have the jug in slightly wider than shoulder width apart.

  • Slightly turn that toe outwards.

  • Bend that knee a bit.

  • Look up at the jug and lean down towards the outward pointed toe.

  • Bring back up and repeat.

Overhead Press

  • Get a firm grip on the jug and bring it up to your chest.

  • Rotate your hand around and press it up over your head.

One Armed Row

  • Use a chair, windowsill, couch or any flat surface to rest one arm on.

  • Place your arm on the chair in an outstretched plank position.

  • Grip the water jug with the opposite hand and pull the jug up.

There is a simple way to get in a great workout without expending any additional resources, and the best part about using water is that when you are done with your workout, you have your drink ready.

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Keywords: Recycling | exercise | fitness | home workouts | upcycling | water jugs | workout