Arielle Novak is an American Council on Exercise Certified Personal Trainer and an Aerobics and Fitness Association of America Certified Group Exercise Instructor. Arielle loves to share her excitement about movement and fitness with her students. She holds additional specialty certifications in indoor cycling, yoga, and dance fitness.

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Arielle's Fitness Blog

by Arielle Novak, Fitness Expert

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A gallon of water can provide more than just hydration during your next workout! A filled gallon jug will weigh a little over 8 pounds. It can easily be used in place of a medicine ball or a heavy weight. If 8 pounds is too heavy, simply pour out some of the water!

The following workout will target your chest, back, abdominals, and arms. The movements will be controlled so that we are not relying on momentum to perform the work. Enjoy the challenge that this slower pace brings!

Check out the video below:

Part 1: Close Grip Chest Press

As the name implies, you will be targeting your pectorals (chest). The close positioning of your hands will increase the workload for your triceps (back of the arm).

Reps: 12

Part 2: Lat Pullover

This move engages latissimus dorsi. Your lats are the broadest muscle of your back, extending from your under arm down to your hip. Moving at a slow pace will help you to move safely, as well as keep from using momentum to lift the jug back overhead.

Reps: 8

Part 3: Sit-ups with Tricep Extension

The primary focus is on abdominals for this movement. There is additional work for the arms (triceps and deltoids) if you chose to add in a weight. You can do this with or without weight. If you do use the gallon, keep in mind that if 8 pounds is too much for your shoulders you could use a small water bottle or use the gallon for just a few reps.

Reps: 8

*Go through this series 1X. For more challenge go through the series 2X.

What is your favorite home workout? Share your favorite exercises below!

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