Water Bottle Fitness Routine

If you’re not a big fan of running (or just hate cardio!) this is a great and fresh way to get some cardio into your routine without it feeling too much like hum drum cardio. These three moves, paired together, also help tone the arms, back, core, and legs. You can do this series anywhere and as many times as you see fit.
Materials needed: Full Water Bottles

LUNGE KICK FLY

Standing with your right foot forward and left foot behind, feet hip width apart, come into a lunge position. Bend your back knee towards the floor, forcing the bend in the front leg. Make sure that your front knee does not go over your toes. Holding two water bottles, extend your arms in front of you with your palms facing each other about shoulder height. Now sink as low as you can, hovering your back knee right over the floor. On an exhale, open and fly your arms out the side and push into your front heel and bring left leg knee up and in front of you, balancing on your right leg. Then, inhale, and return back to starting position with your arms extended in front of you.

Repeat this move 20-25x as fast as you can with control.
This move really works your hamstrings, quads and booty. It is also great for your upper back and shoulders. On top of all that, it works your core stabilization and gets your heart rate up.

CARDIO & CORE PULL

Standing tall on your right leg. Extend your left leg in front of you. Big toe touching the floor. Bring your arms up into a V position with your palms facing forward, holding the two water bottles. On an exhale, bring the left knee up as high as you can, as the arms come down towards your rib cage. On an inhale, return back to starting position. Make sure to keep your core engaged and try not to lean back, stay upright.

Repeat this 20-25x as fast as you can with control.
This move is great for working the core, balance, and your lats (back muscle). It is also great cardio.

SOCCER KICK SHOULDER PRESS

Bend into your left leg as though you are in a squat and extend your right leg straight out in front of you, foot flexed up. The energy is in heel and really sit into the leg.
Keep core engaged. Holding the two water bottles, the arms are bent and shoulder height as though they are creating a large shaped letter U. Palms face forward. On an exhale, push your arms into the sky like a shoulder press and kick the right leg up as though you are kicking a soccer ball. Inhale, return back to starting position. Try to get your leg up as high as possible and keep your standing leg still.

Perform this 20-25x as fast as you can with control.
This moves improves flexibility, works the hamstrings, quads and glutes, while attacking the core and shoulders.
Repeat this whole series on the other leg and then do it all again for one more round! Have fun!