I'm sure most of you have heard of the power of milk. If not, check out Big Cat's article: Milk And Bodybuilding - Do They Mix? So now you have all these milk jugs around. So what do you do with them? You can recycle them of course. But it wouldn't hurt to leave a couple around. In this article, I'll tell you why.

Most people workout at a gym. Sometimes, it might not be possible to get to the gym. For example, say there is a severe snow storm and the gym is closed. What do you do? If you have equipment at home, you can use that. If you don't, you can use my workout:

The Milk Jug Workout

This workout can be done with milk jugs, preferably gallon jugs. The jugs can be filled up with water or sand.

Biceps:

Super Set
Alternating Jug Curls X 12-15
Alternating Hammer Jug Curls X 12-15
Cross Body Hammer Jug Curl 2 X 12-15 (right)
Preform two-three super-sets, alternating starting exercise.

Triceps:

Tri-set
Lying Jug Extensions X 12-15 (right)
Seated Tricep Jug Press X 12-15
Jug Kickback X 12-15
Preform three Tri-sets, each beginning from a different exercise

Shoulders:

Tri-set
Jug Press 2 X 12-15
Seated Rear Jug Lateral X 12-15 (right)
Side Jug Lateral X 12-15
Front Jug Raise X 12-15
Preform three Tri-sets, each beginning from a different exercise

Forearms:

Super-Set
Wrist Curls X 12-15
Reverse Wrist Curls X 12-15
Preform two-three super-sets, alternating starting exercise

Super-set
Behind The Back Wrist Curls X 12-15
Side Wrist Curls X 12-15
Preform two-three super-sets, alternating starting exercise

Legs:

Super-set
Jug Squats X 12-15
Stiff Leg Deadlift X 12-15
Preform two-three super-sets, alternating starting exercise

Super-Set
Jug Lunges X 12-15
Jug Side Lunges X 12-15
Preform two-three super-sets, alternating starting exercise

Calves:

Standing One Leg Calf Raise 3 X 12-15
Reverse Calf Raise (Place jug on foot) 3 X 12-15

Chest:

You can do dips using chairs and push ups for your chest. If you have any type of bench (ex: wooden)

Super-set
Flat Flies X 12-15
Flat Jug Press X 12-15
Preform Four super-sets, alternating starting exercise

Back:

If you have a place to do wide grip pull ups, do them!

Bent Over Jug Rows 4 X 12-15
One Arm Rows 4 X 12-15

Training Notes:

Don't do every body part on the same day. If you planned on doing chest and triceps, only do the exercises for chest and triceps. I'm sure that most if not all of the people reading this can preform a lot of reps with a jug full of water.

That is why I incorporated super-sets and tri-sets. In order to give each muscle a good workout, you alternate between starting exercises for the super-sets and tri-sets. If you have weights, by all means use them! This is a last resort. Doing this is better than completely missing your workouts!

When you are done, drink a glass of milk.

Click Here For A Printable Version Of The Milk-Jug Workout!

The Push Up

To continue the theme is weightless workouts, I will describe various different ways to do push ups.

Standard:

Lie facedown on the ground. Put your legs together. Place your hands on the ground, palms down, fingers pointed forward. Balance your weight on your palms and your toes. Your hands should be shoulder width apart.

Keeping your body straight, lower your body by bending your elbows. Go down until your chest almost touches the ground. Return to starting position.

Elevated Push Up:

Same as standard, except you place your feet on a chair or elevated surface.


This allows you to hit your upper pecs more.

Wide Push Ups:

Same as standard, except hands are placed wider than shoulder width.


This helps bring out your outer pecs.

Diamond Push Up:

Same as standard, except hands are positioned under the middle of your chest.


Put your hands together so there looks like there is a diamond in between them (Index fingers touch each other and thumbs touch each other). This helps develop your inner pecs.

Basketball Push Ups:

Same as standard, except you balance one hand on a basketball.


This works stabilizer muscles.

Three-Point Push Up:

Same as standard, except you put one foot on top of the other.

Deep Push Ups:

Same as standard except, you need three chairs. Place the chairs so your feet are resting on one and your hands are on the others.


Now you can go down farther than you could when doing push ups on the floor.

Try adding a couple of these between the sets of your chest workout.

Click Here For A Printable Version Of The Push-Up!

Later,