Stocking your house with a few staple pieces of gym equipment isn’t that expensive. Stability balls and work out bands are inexpensive, but free weights tend to be pricey. As a Scottsdale personal trainer who doesn’t want you to be limited within your workout options, I have come up with a solution for you!

I call it the Water Weight Set. It’s the easy and cheap substitute that will give you “free weights” at home. Go to the gas station or store and pick out 2-easy-to-grip 1 quart water bottles as well as 2-easy-to-grip 1 gallon water jugs and lastly, 2 16 oz water bottles. This will cost you between 5 and 6 dollars. As a Scottsdale personal trainer, I call this the BODGET! (where body and budget meet)

Bicep Cirl Position A

Bicep Curl Position B

For example, look what I can do with 2 gallons of water in the picture above. I am doing a a basic bicep curl.

My elbows are tucked into my waist and I am lifting and lowering the weight with control and intention.

Let me show you some more basic arm exercises that you can do with water bottles. Afterall, summer time is coming… Let’s get out those tank tops and be proud of our arms!

Feel free to get different sizes of water bottles if you need to adjust the weight to better match your strength level, but the sizes I use in my picture demonstration are a good place to start.

Keep in mind that:

16 oz of water weighs about one pound

One quart of water weighs about 2 pounds

Half gallon of water weighs 4.16 pounds

One gallon of water weighs 8.33 pounds

Be sure to do 3 sets. But remember, YOU KNOW YOUR BODY BEST. You want to go until you feel the burn… but don’t over do it! As a Scottsdale personal trainer, I can not stress how important it is to listen to your body to know if you need more or less. EveryBODY is different!

Position A of French Press

Back view of Position A

Back view Position B of Frech Press

This move is known as a French Press and it works those much loathed “bat wings”, technically known as your triceps… the back of your arms. Start in Position A and be sure to keep your elbows tucked in close to your temples as you fully extend your arms up above your head. Go for 15-20 reps.

Tricep Kickback Position A

Postion B of Tricep Kickback

This is another exercise that will work your triceps.

Slightly bend your knees, hinge over with your waist and make sure you have a neutral, straight spine.

Lift elbows up into Position A, keeping your arms close to your body. Maintaining your elbows lifted, extend your arms straight back into full flexion as shown in Position B. Smoothly transition back into Position A and smoothly repeat. Go for 15- 20 reps.

KEEP ELBOWS UP!

Bent Over Row Position A

Position B of Bent Over Row

This is a Bent Over Row and it is set up just like the above tricep kickbacks.

Start in Position A and pull your elbows straight up towards the sky until you are in Position B. Keep palms facing each other.

Go for 15- 20 reps continuous reps.

Any time you are in a bent over position like this you MUST engage your abs and keep your spine straight. Don’t let your spine arch or be humped over.

Position A of Lateral

Position B of Lateral

This move works your deltoids(shoulders). Start with arms straight and down at your sides. With control and intention lift the weight up to shoulder height into Position B, which should look like a ” T ” or a cross. Slowly lower back down to position A. Repeat for 15-20 reps.

Another great one for your shoulders is a basic shoulder press. The most important thing to remember in a shoulder press is to engage your abs. This will keep your back from over arching… don’t stick your but out as you push the weight up. Try to squeeze your abs and tuck your butt under. Go for 15-20 reps

Position A of Shoulder Press

Position B of Shoulder Press

The next exercise is called a Pec Fly. It will work the pec minor muscles. Those are the smaller, outside muscles of your chest. I call them the “tank top fat”… or “armpit” fat. Simply lay on your back… extend arms out to the side with a small bend at the elbow as seen in Position A. Palms up toward the sky. Bring the weights together above your chest as shown in Position B. This is simple and highly effective. Go for 15-20 reps.

Position A of Pec Fly

Position B of Pec Fly

I love the classic chest press. It works so many different muscles in one motion. Chest, triceps, and shoulders all get activated. Start in position A. Notice my form and the direction my palms are facing. Move into position with control and power. From there return slowly back down towards the armpits until you are in Position A again.

Position A of the Chest Press

Position B of Chest Press

Enjoy the water weight workout!!!!