Training

Gallon Jug Workout

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There are days when getting to the gym is just not convenient, whether it’s due to children at home, travel or weather.  This workout was designed for those days – it can be done outside, in the garage, or in a hotel room with minimal equipment. For the workout, your resistance is facilitated by a filled gallon jug. If you fill the jug with water or milk, it will weigh close to 9-10 pounds. If this is too light, you can fill the jug with cat litter (or something similar) to make it 15-20 pounds.

The gallon-jug workout is full-body, includes strength and cardio sections (with a focused section for glutes and abs), and will take about 20minutes to complete. You can repeat the workout to make into a 40-60 minute routine if you have more time.

There are 4 Rounds – a strength round, conditioning round, abs/glutes round, and another conditioning round – that you can complete in about 20 minutes. You can repeat the workout so it becomes a 40-60 minute workout.

Strength Round
Take 20-60 seconds in between exercises.
(approximately 7 minutes)


  • 1-Leg Deadlift, 8-10 each leg
  • Clean & Press, 6-8 each arm
  • One-arm row, 8-10 each arm
  • Swings, 10-12 reps

 

Conditioning Round
Do entire round without rest, then rest 30-60 seconds before beginning the next round.
(approximately 4 minutes)


  • 1-arm swing, 15 seconds per side
  • Burpees (option: add push up), 30 seconds
  • Goblet squats, 30seconds
  • Jump Squats, 30 seconds
  • Repeat for a total of 2 rounds

 

Abs & Glutes Round
Do entire Round, then rest 30 seconds before beginning next round.
(approximately 5 minutes)


  • Weighted Sit-ups with Jug, 15 reps
  • Leg Raises, 15 reps
  • Crazy Ivans with Jug, 8 reps each side
  • Russian Twists w/Jug, 10 reps
  • Jug Butt Lifts, 25 reps
  • Jug Side Leg raises, 8 reps each side

 

Conditioning Round
Repeat Conditioning round.
(approximately 4 minutes)


  • 1-arm swing, 15 seconds per side
  • Burpees (option: add push up), 30 seconds
  • Goblet squats, 30seconds
  • Jump Squats, 30 seconds
  • Repeat for a total of 2 rounds

*Cool down with some walking and stretching.  Enjoy some water from your jug!

Rebekah is an ACE Health Coach with a B.S. in Kinesiology & Education from the University of Michigan. She is also a nationally-qualified NPC competitor, middle school health/PE teacher, and a sponsored athlete. Her goal is to share ways to make the fit lifestyle simpler and more practical to inspire all women become their best selves.

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  1. Pingback: Full Body Workout | Rebekah Kathleen Fitness

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