Name: Playbook - Josefine Holmberg - Water Bottle Workout
Uploaded: 2021-01-18T11:45:50.093Z
Duration: 45 min
Description: Water Bottle Workout

At home or outside workout
With water bottles 

Equipment needed:
- 2 Water bottles 
- With or without water depending on your own weight choice

- Bend in the hip & keep tension in your hamstrings 
- Keep your elbows close
- Squeeze at the top and hold for a second

Bent Over Row 
(Water bottles)

- Lay down on the floor 
- Place arms in a 45 degree angel 
- Push Up through your chest and really squeeze

Floor Chest Press 
(Water Bottles)

- Keep elbows high & wide
- Squeeze your upper back & rear delt

Wide Row 
(Water Bottles)

- Elbows close to your body 
- Pull with your bicep 
- Keep tension!

Bicep Curls 
(Water Bottles)

- Stay in a bent over position
- Push back and squeeze your tricep

Tricep Kickback
(Water Bottles)

- Reach our wide
- Slightly bent elbow 
- Pull with outside of your shoulder

Lateral Raises
(Water Bottles)

- Stay in a bent over position
- Keep slightly bent elbow
- Pulls with the backside of your shoulder

Rear Delt Fly
(Water Bottles)

- Stay in a bent over position
- Lift arms into a Y-position

Y-Raise
(Water Bottles)

- Lean back & take your feet off the ground 
- Really make sure to keep tension in your core
- Move the bottle from one side to the other
- Really squeeze the side that the bottle is at!
- Reps prescribed is total!

Water Bottle Workout

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