Sit on a workbench or a chair if exercising at home. Make sure your feet flat, hip-width apart. Hold the bottles of water just above your shoulders.
Step 2: Lifting and lowering
Push your arms upwards towards the ceiling. Then lower them back to the shoulders to complete one repetition. Repeat this movement 10 times.
Step 3: Breathing
As you raise your arms breathe out and as you lower them breathe in.
Step 4: Review
Once you are familiar with this exercise, repeat it for 10 repetitions.
Exercise 2, Bicep curls
Step 1: Start position
Still holding on to the water bottles place them down the side of your body with your palms facing forwards.
Step 2: Lifting and lowering
Now, bend at the elbow joint raising your hands to the shoulders. And then lower back to the side of your body to complete one repetition.
Step 3: Breathing
As you raise your arms breathe out and as you lower them breathe in.
Step 4: Review
Once you are familiar with this exercise, do it for 10 repetitions.
Exercise 3, Bent over row
Step 1: Start position
For this exercise you need to lean forward with your arms outstretched towards the floor and down the side of your body, holding on to the water bottles.
Step 2: Lifting and lowering
Lift your hands up to the shoulders bending the arms at the elbow. Lower your hands back to the start position to complete one repetition.
Step 3: Breathing
The breathing is the same as with the first two exercises. Remember to breathe in time with your movements.
Step 4: Review
Once you are familiar with the movements, complete 10 repetitions to finish off the workout.