I'm sure most of you have heard of the power of milk. If not, check out Big
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.
You can do dips using chairs and push ups for your chest.
If you have any type of bench (ex: wooden)
Flat Flies X 12-15
Flat Jug Press X 12-15
Preform Four super-sets, alternating starting exercise
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
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
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.
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.
Elevated Push Up:
body straight, lower your body by bending your elbows. Go down until your
chest almost touches the ground. Return to starting position.
Wide Push Ups:
Diamond Push Up:
Same as standard, except hands are positioned under the middle of your
Basketball Push Ups:
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.
Three-Point Push Up:
Same as standard, except you put one foot on top of the other.
Deep Push Ups:
Try adding a couple of these between the sets of your chest workout.
Click Here For A Printable Version Of The Push-Up!
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