• (805) 722-9327
Home Workout

Home Workout that Burns Fat and Tones Muscle – No Weights Required!

Recently, our personal trainers have been getting a lot of questions from busy moms asking for a way stay committed to their workout routine even when they don’t have time to go to the gym. Especially when it comes to taking care of the family, getting the kids ready for school and finding time to hit the gym.  We understand that it’s not always easy and there’s not always enough time to make it to the gym for a workout. However, there’s still a way you can stay committed to your diet and exercise plan even when it seems like there aren’t enough hours in the day.

Our body transformation expert, Paige Feddersohn, has a simple solution for those days when there’s just not enough time for the gym but there’s still enough time to workout: Workout at home! There are plenty of body weight workouts you can do, but if you’re looking for workouts with more resistance then I have the perfect workout for you! This home workout is a full-body exercise will tone muscle and burn fat. The best part? It doesn’t require any gym equipment at all!

To complete this home workout, all you’ll need is two one-gallon water jugs filled with water and a yoga mat. Now, you’re ready to break a sweat! (For an even more challenging workout, fill these jugs with sand from the beach instead of water.)

First Paige Fitness Weight Free Workouts

Squat Shoulder Press

Form: Position your feet a little bit wider than hip distance apart with your toes slightly out. Be sure to keep your chest up and abs tight as you squat down. Then as you come up from the squat, press through the shoulders to lift the one-gallon water jug above your head. 

Repetition: 10-20  |  Sets: 2-5

Bent Over Row

Form: Position your feet hip distance apart and fold forward half way so that your chest is parallel with the ground. Make sure your back is flat and shoulders are back. As you lift up the one-gallon water jug in each hand, keep your abs tight and elbows in. While lifting, focus on pinching your shoulder blades together. 

Repetition: 10-20  |  Sets: 2-5

Lunges

Form: Start with feet together and a one-gallon water jug in each hand. Step one leg directly in front of you and drop your back knee to the ground. Be sure to keep your chest up and shoulders back as you drop your back knee. For best results, try not to let the front knee go past your ankle and try to keep your back knee from coming inwards as you lunge. 

Repetition: 10-20  |  Sets: 2-5

Reverse Lunges

Form: Start with feet together and a one-gallon water jug in each hand. Step one leg directly behind you and drop your back knee to the ground. Be sure to keep your chest up and shoulders back as you drop your back knee. Bring your back leg forward to come to a standing position and repeat on opposite side. 

Repetition: 10-20  |  Sets: 2-5

Bicep Curls

Form: Stand with your feet at a hip width distance apart keeping your shoulders back and abs tight. With a one-gallon water jug in each hand, bring your hands towards your shoulders to engage biceps. Then, lower arms completely back to your side. During curling motion, keep your wrists straight and in-line with your arms. 

Repetition: 10-20  |  Sets: 2-5

Tricep Extension

Form: Using one of the one-gallon water jugs, bring it above your head making sure that you have a good grip while engaging your abs. Drop your hands back towards the ground and bring them back up to an extended position above your head. Be careful not to arch your back while completing the extension. 

Repetition: 10-20  |  Sets: 2-5

Weighted Knee-Ins

Form: Take a seated position on your mat and shift your weight onto your tailbone (also known as boat pose in yoga). Be sure to stabilize your weight before grabbing one of the one-gallon water jugs. Once stabilized, bring your legs out as you push your upper body back while holding onto the water jug. Repeat this motion while keeping your chest up and engage your abs for best results. 

Repetition: 10-20  |  Sets: 2-5

Weighted Knee-Ins with Shoulder Press

Form: While still in the seated position from weighted knee ins, continue repeating the previous motion, but as you bring your knees in, press the water gallon up and down before pushing back again. Repeat this motion while keeping your chest up and engage your abs for best results. 

Repetition: 10-20  |  Sets: 2-5

Shoulder Press

Form: Position your feet a little bit wider than hip distance apart with your toes slightly out. With a one-gallon water jug in each hand, bring them level to your shoulders in a starting position. Equally push each jug up over your head and towards one another while extending. As you continue to repeat this motion, keep your abs engaged and your chin up.

Repetition: 10-20  |  Sets: 2-5

Happy Lifting!