Water-bottle home workout – beginner

fitness routinesBeginnerAllUpdated 27/02/2026

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Goal

Improve muscle tone and overall strength with structured training sessions. Beginner workout: fitness routines: training with water bottles. Progress loads or repetitions each week while keeping a full, controlled range of motion. Keep your breathing controlled and adjust training volume and intensity to how you feel.

Workout plan

Fly horizontal with water bottles

#1Beginner

Fly horizontal with water bottles

3 sets20 repsModificar series and repeticiones según objetivos.

Fly and shoulder rotation with bottles

#2Beginner

Fly and shoulder rotation with bottles

3 sets20 repsModificar series and repeticiones según objetivos.

Biceps curl with bottles

#3Beginner

Biceps curl with bottles

3 sets20 repsModificar series and repeticiones según objetivos.

Biceps curl and shoulder press with bottles

#4Beginner

Biceps curl and shoulder press with bottles

3 sets15 repsModificar series and repeticiones según objetivos.

Front raise with water bottles

#5Beginner

Front raise with water bottles

3 sets20 repsModificar series and repeticiones según objetivos.

Half squat with shoulder press

#6Beginner

Half squat with shoulder press

3 sets15 repsModificar series and repeticiones según objetivos.

Contraction abdominal with water bottle

#7Beginner

Contraction abdominal with water bottle

3 sets10 repsModificar series and repeticiones según objetivos.

Twists abs with water bottle

#8Beginner

Twists abs with water bottle

3 sets25 repsModificar series and repeticiones según objetivos. (25 seg)

Push-ups and row with water bottles

#9Beginner

Push-ups and row with water bottles

12 sets20 repsModificar series and repeticiones según objetivos. (20 seg)

Glute bridge with water bottle

#10Beginner

Glute bridge with water bottle

3 sets30 repsModificar series and repeticiones según objetivos.

Triceps extension with water bottles

#11Beginner

Triceps extension with water bottles

3 sets15 repsModificar series and repeticiones según objetivos.

Reverse fly with water bottles

#12Beginner

Reverse fly with water bottles

3 sets15 repsModificar series and repeticiones según objetivos.

Triceps extension standing with water bottles

#13Beginner

Triceps extension standing with water bottles

3 sets15 repsModificar series and repeticiones según objetivos.