Medium 9781591202813

The Amazing Water Bottle Workout

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Presented in this book are effective exercises for everyone everywhere.

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Water Bottle Selection & Weight Equivalents

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CAUTION!
When lifting one large WB overhead, always interlace fingers for maximum weight support.

WATER BOTTLE SELECTION

You can purchase bottles of water in a variety of sizes and shapes in most food and convenience stores. When selecting your bottles, think of both the shape (for easy gripping) and the weight. Many exercises require two water bottles of the same weight. Some exercises use one heavier water bottle.

Pick a weight you can comfortably use to complete at least 10 repetitions of an exercise. Once you can easily achieve 15 reps, it is time to increase the weight of your water bottle. This concept of progressive resistance should continue as you improve your strength and endurance.

BEGINNER: Smaller bottles are most appropriate (3-6 lbs)

INTERMEDIATE/ADVANCED: Heavier bottles (9-22 lbs)

WEIGHT EQUIVALENTS

Plastic Water Bottles

1 liter = 3 lb

1.5 liter = 4 lb

2.2 liter = 5 lb

3 liter= 6 lb

1 gallon = 9 lb

2.5 gallon = 22 lb

Stainless Steel Water Bottles

27 oz = 1 lb

40 oz = 3 lb

GREEN ALTERNATIVES: For those who dislike plastic water bottles, you can find non-plastic alternatives on the Internet or in stores that sell environmentally-friendly items. We like the stainless steel bottles that are washable and reusable. They come in a variety of sizes and shapes.

 

Exercises

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HISTORY OF KNEE PROBLEMS?
When doing squats—or any exercise—ALWAYS work within your pain-free ROM. If the Standard Squat is uncomfortable, bend knees only slightly. If still uncomfortable SKIP THESE EXERCISES.

STANDARD SQUAT 2 WATER BOTTLES—ALL LEVELS

• Stand with feet shoulder width apart, toes point slightly outward (30°).

• Arms at sides, palms face thighs, each holds a WB.

POSTURE: Abs tight, chest lifted, shoulders down and back, eyes straight ahead.

TIMING: 6 sec reps: 4 secs down, 2 secs up.

1 Inhale. Drop hips backwards as if sitting, while bending both knees.

2 Maintain proper posture, lower thighs until parallel to ground.

3 Keep knees over ankles, pointing toward toes.

4 Exhale. Push up through heels until legs are straight, knees unlocked.

• Rounding back, lifting heels, looking down.

• Moving knees beyond toes.

• Letting knees buckle in or out.

• Allowing buttocks to go lower than knees.

• Strengthening muscles

• Stabilizing the knee joint

• Creating a firm foundation

• Daily activities become easier and sports performance is enhanced.

 

Combo Exercises

ePub

 

Core

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Time-Efficient Workouts

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RULE OF THUMB: you may go down a level, but never do a workout higher than your current ability.

The following four workouts are carefully planned to challenge every level from beginner through advanced. Before attempting any of these workouts, familiarize yourself with all exercises in this book. When you are comfortable with the proper form of each exercise, choose the workout circuit that corresponds to your current fitness level (see Guidelines on pages vii-x).

If you are a beginner, never do an intermediate or advanced workout until you have mastered the beginner workout and feel the need for a greater challenge. If you are at the intermediate or advanced level and haven't worked out for a while, or desire a less strenuous workout on a particular day, you may elect to do an easier workout.

Each workout is presented as a circuit; the Advanced WB Workout has two circuits. Each circuit is a sequence of exercises designed to challenge those at a particular fitness level.

Always do circuits in the suggested order to gain maximum benefit.

 

Balance

ePub

 

Stretches

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