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No Weights, No Problem: Ultimate Water Bottle Upper Body Workout!
6K views
May 30, 2024
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View Video Transcript
0:00
Hi and welcome
0:02
Today we're going to be focusing primarily on our upper body So I haven't got any weights
0:09
Well, I have but I've chosen not to use them today because you may not have weights at home
0:15
so what I've done is I filled a couple of bottles with water and I've weighed them and
0:21
These two weigh just over a kilo each. It doesn't sound like a lot, but I know what this workout entails
0:28
Okay, so just a suggestion you can do the same at home so you could fill up a couple of water bottles
0:34
you can weigh them or just kind of estimate that they weigh about the same if you don't have and
0:40
Weighing scales that you either stand on or kitchen scales. Okay enough talk. We need to get moving
0:46
Okay, so you're going to pop your weights down Side of your mat and you're going to turn around and then we're going to come on to high knees
0:55
So if you wish you can have a cushion underneath your knees Just for comfort. Okay, draw your tailbone down towards the floor
1:04
Engage your core lift the crown of your head towards the ceiling
1:08
Okay, we take a breath in and we draw the shoulders up and then I want you to roll those shoulders back
1:14
We track your shoulder blades and then just release that's with an exhale. So we lift up
1:20
So we're just mobilizing warming up the shoulder joint before we get properly into this workout and
1:29
One more time So this is going to be a great workout to do just independently
1:34
Standalone or to tag on to one of the other workouts that maybe has another
1:39
Area of the body that we're specifically working on. Okay, you've come on to all fours
1:43
You've got your hands directly underneath your shoulders spread those fingertips wide
1:48
Lengthen through the neck draw your tailbone away engage your core Okay, so keep this long spine and we're going to move again in the shoulder joint. So arm stay straight
2:01
Allow your body to sink so my chest has lowered towards the mat and I retracted draw my shoulder blades together and
2:09
Then I push the floor away and they protract they glide around the back of my ribcage
2:15
So hopefully you can see that the elbows aren't bending so I'm not moving my
2:22
Changing the position of your spine. So I'm not doing this Okay, it's all coming from the shoulders. Think of it as a glide
2:30
think of it as a release and then for us the floor away and two more times and
2:39
One more time Good you're going to come back and you're going to come up onto high knees. We're going to draw both hands up towards the ceiling
2:49
Pull your shoulder blades down and then we're going to switch. So this arm, we're going to draw this arm back
2:55
So keep your core stable Keep your spine in a neutral position and again, it's just warming up those shoulders
3:03
so we reach to vertical if we can and then we're pressing the opposite arm behind reach
3:10
So use your breath So we're going to go four more. Excuse me
3:20
Okay, carry on and three and Two and Last one and then bring the arms down by each side. Okay with energy reach those arms up and
3:34
Then exhale press the arms back in her lift exhale release and
3:42
three So although it's the arms that are moving I'm feeling this very much in my shoulders and in my core and I've also got my I've got my glutes engaged to give
3:55
Me stability. Great. Now we're going to pick these up Okay, so you might be choosing to use weights and that's absolutely fine. So we're going to take the arms out wide
4:06
Relax your shoulders try and level those shoulders. Okay, we're going to press the arms up. We're going to cross the weights over
4:13
release and cross release and four just warming up the shoulders three and
4:22
two and Last one come down. Okay, soften those elbows draw the elbows in
4:31
press out So you inhale? Exhale so ideally you're keeping this shot elbows just below shoulder height
4:41
I'm going to turn around as I do this So I want you to see the movement on my back. So those shoulder blades retract
4:51
Okay, try and keep your shoulders relaxed Okay, we're going to go four more
4:58
We're going to go three We're going to go two One more
5:09
Come back to the center bring the weights down so you can stay here on high knees or you're going to sit back here
5:16
Assuming it's comfortable. Okay, you're going to take the elbows out So the elbows are pretty much at a right angle to your body
5:25
Okay, draw the elbows forwards and then press wide shoulder blades retract
5:31
So keep the spine long keep your core engaged and again So try not to press your head forwards try and keep your neck in a neutral position
5:41
Good remember to breathe and again Yes, and two more and
5:52
Last one good hold here press up release breath release
6:02
and again Okay, so these little weights may be light, but I am feeling this particularly across the shoulders good
6:12
again Nice and last one. Okay, we're not going to stop here. We're going to come up wide with those elbows
6:20
Draw the elbows towards you press out and again So really starting to feel the work now
6:30
Great you've just got four Three Two And last one
6:42
Bring the arms down. Okay, so relax relax the shoulders Draw your chin down towards your chest roll your head over to one side
6:51
Roll your head over to one side Chin to chest roll over to the other side. So go one more time to each side
6:59
Just releasing that tension From the neck lower your chin down towards your chest lift your head. Okay, I'm gonna place the weights
7:09
Either side you're gonna come on to all fours. You're gonna place the weights by the side as well
7:15
Okay, so you're on all fours Core engaged so keep your right hand on the mat. You're going to take the weight in your left hand
7:24
Okay I want you to draw that Elbow up high and just watch that this shoulder hasn't hiked up you want to try and keep the shoulders nice and square
7:33
Core engaged extend the arm out behind you draw the hand in
7:38
So what I'm not doing is moving this upper part of my arm here
7:43
Okay, elbow dries up core engaged Extend press release and again So this is option one
7:57
Option two take a moment to pause press the leg out behind you. We're here
8:04
and again So really trying to stabilize everything keep the hips square keep the shoulders square and we're going to
8:14
We're gonna go one more we're gonna hold three Two one so lower the arm down tap the weight to the mat lower the leg lift
8:26
Breathe in breathe out good and again So keep that arm straight extend through the shoulder press away and one more
8:43
Good bring the foot down bend Bring your hand down onto the mat bring the knee in well done
8:52
Press your hips back and slide those hands up the mat and just relax here for a moment
9:00
So feeling that on the tricep, okay I'm going to turn around while she take a moment's rest just so that you can see the work on that the opposite side
9:10
Okay So let's keep moving Okay hands directly underneath your shoulders So we lengthening the spine core engage
9:22
We want stability through the shoulders here. So as I pick up the weight, I've not dropped this shoulder or twisted here
9:31
Okay, there's a lot more going on than appears. Okay, so we draw this elbow up here
9:38
Okay, relax the shoulder extend Release and again So obviously you can go heavier on the weights if you want to
9:49
But you'll know when you're doing this you'll feel how your body's trying to
9:54
cheat to twist With the movement and if that is happening and you can feel it twisting you need to take the weights lower
10:04
Okay, pause here. If you're taking the foot off the floor, you can always stay here and come into this position
10:12
Or we're going to reach that leg away Breathe out. Good. Well done
10:20
Nice and Two, we've got that moment where we pause here, hold. So slowly lower down
10:29
Press, lift Breathe in Breathe out. Good and again So yes, we're working the upper body
10:41
You're going to feel this in both, on both sides, the arm that's moving and the arm that's creating stability
10:49
But I can feel my core very much engaging as I do this
10:54
Well done, last one Good, bring that knee down, bend that elbow
11:00
Bring your hand down onto the mat. Okay, we're going to walk our hands a little bit further away
11:07
And then we're going to rock forwards. So as I come forwards, I want my shoulders
11:13
Over my wrists and I want my hips in a neutral position So if I was standing this is the position my hips would be in as opposed to a bend here
11:23
Okay, now find more of a connection into your glutes Okay, draw the elbows back towards your hips, start to lower your chest towards the mat
11:33
Push the floor away and then we're going to slowly come back, keep the hands glued where they are
11:40
So we use a little bit of momentum with this. We're coming forwards, we soften those elbows
11:45
We breathe out, we push the floor away and we walk back
11:50
We're going to come down with an inhale, exhale press away And again
11:59
Now if you're finding this Easy or you feel that you are not necessarily easy that you could do a little bit more, that you're feeling stronger
12:11
Okay, and the alternative is you're going to come into a plank
12:15
Okay, you can come down here on your toes, bring your knees down, relax the feet, rock back
12:23
Come forwards, lift the knees, come into your plank Push the floor away, keep your knees off the floor if you can and rock all the way back
12:34
So you would be here, plank, you come down, if you wish bring your knees down
12:40
Push from here and rock back Alternatively, you're coming down on your toes. You're going to stay on your toes. You're going to lift up
12:51
And we're going to rock back And one more time So just go with where you are at today. Don't beat yourself up and
13:01
Relax here. Nice. Well done. Just bring your head down onto the mat if you are able, relax those shoulders
13:09
Hold here Good, we're going to come up We're going to pick up our weight
13:17
Or not, if you're getting tired you can do this without the weights, okay
13:23
So we are going to Do windows, which is an exercise that we do a lot in Pilates and it's amazing for
13:32
Mobilizing the shoulders and building strength in this area. I want you to engage your core
13:37
I want you to find that long spine. You can be in this position or you're going to be up on high knees, okay
13:45
So let's pick the weights up, core engaged and let's take those hands
13:51
Elbows to a right angle here. Okay, fabulous. Now I want you to press the weights
13:58
To the ceiling so the arms come to a vertical position, relax your shoulders
14:03
Slowly lower the weights down in front of you, draw those elbows back
14:09
rotate and reach Inhale, exhale, inhale And again, so we can pick up the pace a little bit here
14:30
So think about what's happening in the shoulder joints here. So keep your core engaged
14:36
Draw those elbows wide Then we rotate here and then we're going to press to the ceiling. You're going to do this one more time
14:45
We're not going to have a rest. We're going to reverse it. So your hair, good, pause, draw the elbows down
14:53
Rotate so your palms face towards the floor Press the arms out, draw them up towards the ceiling, good
15:01
Elbows go wide Rotate and Reach. So I'm really feeling the difference now that it's making having these weights in my hands
15:12
Good and press, two more if you can So don't try and pretend that you're not feeling this in the shoulders
15:23
You will be, I know you will be. Okay, turn press Slowly release, well done. So pop one of your weights down
15:35
And then we're going to come on to our knees here. Okay, so I want you to reach the arms forward
15:41
So that I've got, sorry, I've got hold of one weight. I've got my hands either side of the weight. So we're here
15:47
So I want you to press your hips back. Keep that long spine, press the weight away, pull your core in
15:55
Come up, bring the arms down press away, hinge back here and
16:01
Slowly lift up and a little gentle squeeze. Breathe in Breathe out
16:10
and in And five And four
16:23
Well done and three And two And last one
16:35
Good, well done. Okay Pop the weights, the weight down, bring the other way up near the top of the mat and you're going to come on to all fours
16:44
Okay, if this feels too much, too loaded with the weights and I want you to pop the weight down
16:50
Just make sure you can circle your arm Just make sure you can circle your arm all the way around and you're not going to hit anything
16:59
Okay, so it's going to be left hand So you're going to be extending your right leg. So press the leg out and stand into the floor
17:10
Feel that lovely stretch as you push your toes into the floor and stand into that heel
17:15
Okay, you're going to pick your weight up and as you pick it up off the floor, just try and keep yourself centered
17:21
Okay, we're going to press the arm out and we're going to draw back
17:26
Now there's two options with this. You can bring this hand to your shoulder
17:32
Press the weight away and pull all the way around here Alternatively, you're sweeping forwards and
17:41
back. Now to do this without the weight is challenging I'm really feeling this keep moving
17:49
Here on my obliques which are stopping my body from twisting Pull your core in so remember we can press out here
17:59
to circle round Always sweep forwards and backwards Last one Good
18:10
Bring the water bottle or your weight down Bring both hands onto the mat. Make sure your knees directly underneath your hip and press this leg away
18:21
Okay, we're going to come forwards. We're going to reach that leg up towards the ceiling and we're going to press up
18:28
breathe in Breathe out. Good and again inhale Exhale and last two
18:41
Last one Bring that foot down, come off your wrist, shake out those wrists. Smile
18:52
And we're going to do the other side. So I'm going to turn around as I do
18:56
So you get the best possible view so you can see my position. Okay
19:02
Right, so we start in exactly the same position Hands directly underneath our shoulders. It can feel more challenging on one side than the other
19:12
We're generally stronger on one side than the other. Try and keep yourself aligned
19:17
We're going to slide the left leg down the mat. You're going to come into the toes tucking under, stand into the heel
19:24
So let's start by picking the weight up Draw that elbow high
19:30
Press the weight away Circle round Bring your hand to your shoulder
19:37
press out and round and in and one more Okay, then alternatively if you wish you're here, otherwise keep doing what we were doing
19:53
Okay, so harder to control and find stability. For me on this side
20:00
maybe that's not the case for you. I'm just being completely honest and
20:05
Open with you. I can feel that I'm having to work a whole lot harder
20:10
Nice. Okay, let's go two more just because we can. Nice, well done and one more
20:18
Press forwards Good you're going to come down. You're going to bring your hands underneath your shoulders. Just get yourself centered
20:29
Press the leg away here slowly lower your chest down and press
20:36
breathe in Breathe out. Good and again inhale Exhale Okay, you're nearly there
20:47
We've got three more reps and then we're done. You've aced it. We're going to stretch off and two
20:57
Last one Nice Come in with the knee and come all the way back if you are comfortable with your knees in this position and
21:07
reach up the mat and relax Breathe. Breathing is always a good option
21:17
Good So come up onto all fours. Let's just move the water bottles
21:23
Out of the way. So if you're on holiday and you don't have any weight
21:28
We don't need them. You're just going to get a couple of water bottles and fill them up and away we go
21:34
Okay, so we're just going to thread the needle. You're going to bring your left hand over
21:40
We thread under and through here So still Cheeky this one. So you're still working your triceps on that supporting side
21:52
as you come in to thread in the needle here and Return to center and again big breath in
22:04
So if you were thinking of doing another workout now I Would very much go to one of my core or
22:14
Glute focused exercises and you've done a lot on your upper body
22:21
And as I say this one is absolutely perfect to do as a standalone workout as well
22:30
And Relax come all the way up onto all fours Okay, so let's just move in the shoulder joints we're going to lift up
22:40
Going to roll the shoulder blades back and draw down and again
22:46
Nice and slow Controlled and last one lift up to roll back to draw
22:54
Down nice, then you're going to raise both arms up you're going to bring your hands behind your head press your head into your hands and
23:02
Then just slowly go over to one side Roll your chin down towards your chest roll your head to center
23:11
Lift up come to neutral So go over to the left side
23:17
Draw your chin down towards your chest roll your head to center
23:22
and And one more on each side Roll down and Lift good last one
23:36
And Lift up bring your arms down Good bring your hands together
23:45
And give yourself the clap We did it Amazing, and I will see you very soon
23:53
If you are missing me from one week to the next we have our live workouts live membership
23:59
For a very small fee and you get to work out with me a couple of extra times a week
24:06
And have access to all the recordings. How good is that? I'll see you soon
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