15 Minute Gallon Water Jug Full Body Workout At Home to Build Muscle
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- čas přidán 5. 11. 2023
- 2 water jugs & just 15 minutes for a muscle building full body home workout. No excuses!
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Official Anabolic Aliens video of: 15 Minute Gallon Water Jug Full Body Workout At Home to Build Muscle
This 15 minute follow along full body home workout routine takes no excuses to another level! All you need is a water jug or water bottle, preferably 2 for each side but you can do this whole routine unilaterally if needed too. The water serves as your applied resistance when you don't have access to traditional weights. You can also empty out the amount of water to lighten the resistance load if needed. This is a time-based HIIT routine so you can utilize progressional methods of pushing yourself to get more reps and limiting excess rest as you keep pushing for more. You are using 45/15 intervals for this 15 minute circuit. If you are rushed on time, you can perform just 1 round for a quick full body home workout. To maximize training volume, you can do 2-4 total rounds resting 1-3 minutes in between rounds depending on your experience level for a complete muscle building full body workout at home. There is always a way to get them gains Aliens. No limits! 💪🏻👽
Water Gallon Workout Circuit Exercises:
1. Arms Overhead Alternating Lunge - 1:37
2. Hammer Curl to Press - 2:37
3. Neutral Grip Row Reverse Fly Combo - 3:37
4. Alternating Upward Fly - 4:37
5. Straight Legged Deadlift Shrug Combo - 5:37
6. Skullcrusher Hammer Floor Press Combo - 6:37
7. Suitcase - 7:37
8. Chest Fly - 8:37
9. Hip Bridge Push Through Combo - 9:37
10. Russian Twists - 10:37
11. Seated Rocker Rotations - 11:37
12. Seated Upward Neutral Grip Row - 12:37
13. Calf Squat - 13:37
14. Side Slicers - 14:37
15. Arms Extended Out Front High Knees - 15:37
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Mike Rosa & the Anabolic Aliens team are here to get you them gains out of this world! We are always working hard together to push each other to that next level becoming healthier & happier. Your support is appreciated so much & we'll always do our best to keep helping as many of ya Aliens as possible! AWWW YEAHHHHHHH, NO LIMITS!!!
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#HomeWorkout #FullBodyWorkout #WaterJugWorkout
*Grab your gals Aliens, we got gains to make. Take away excuses, get more results! 💪🏻👽*
Register for my FREE Live Workout Class & Coaching Session - bit.ly/3LD5ONH
Apply to Join My 90 Day Coaching Program Experience HERE - bit.ly/3FKuTTq
Download My Exerprise Workout Meal Planner App FREE - bit.ly/3QLzTgJ
Online Coaching/Shop/Join the Invasion/Blogs - www.anabolicaliens.com
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Dude what??? 😂😂I appreciate this one Mike, you're one innovative guy brother! I sometimes use a bag filled with heavy books and use them for curls! NO LIMITS!
Let’s go!!! I love that. A bag of heavy books I bet can pack a bunch of resistance. There’s soooo many ways to get them gains when you get creative with it 💪🏻👽
I love this, Mike! No excuses, just gallon jugs, a small space in your apartment, and your enthusiasm. As someone with a passion for fitness, inspired by people like you , I can get a workout by wrapping bands around the tree outside. It pains me to hear people say they go without exercise due to lack of expensive memberships, large open gyms, trainers, fancy equipment, etc. I been doing your workouts since you and your two roommates pushed the couch aside to do back workouts on the carpet.
Your innovation is unmatched in the fitness industry without a doubt
This is great for low income gains
For sure! Income shouldn’t be a restriction on your gains making potential 💪🏻👽
The goat of home workouts
This is crazy bro I’m on vacation and just did a workout the other day with a couple water jugs perfect timing here
I could use this work out with water jug while out of the country. Going to the Iberian peninsula next year, and friend also suggested using heavy rocks or sand bags as well.
not doing this one, but holy shit this is such a great idea. keep up the amazing work my friend
Another out of this world creative workout that only Mike Rosa can think of! The best in the biz. Could I do this routine with dumbbells instead though bro?
I've been thinking about something like this for a while but instead filling the jugs with sand.
Hell yeah, that definitely works too! 💪🏻👽
😤💪🏾👽 thank you!! 💚
Hlo brother
Hey! 💪🏻👽