Home Workout using a Water Bottle

Patrick Mulligan | 6th November 2020

Group classes and gyms may be closed but that doesn’t mean you can’t workout! There are tons of ways to keep your body moving with common things found inside your home!


Many household items such as water bottles, buckets of coal or a school bag filled with items can be used to add some resistance to your exercises at home. Just be sure to start off light and build it up gradually over time.

Watch below as Emer walks you through some simple exercises that only require a water bottle and are super easy to add into your home workout routine

Things to note

Before you get started, make sure that the water bottle is in good shape—and that the lid is on nice and tight! Start with one set of these 6 moves. As you get stronger, you can work up to two or three sets.

Don’t be afraid to get creative for your home workouts and use what you have! If you feel like you have suffered an injury doing a home workout, please do not hesitate to make an appointment with one of our physio experts!

(If water bottles are too heavy – use tins of beans)

Exercise List

  • Exercise 1: Bicep Curl
  • Exercise 2: Lunge
  • Exercise 3: Squats
  • Exercise 4: Overhead Press
  • Exercise 5: Bridge
  • Exercise 6: Russian Twists
  • How Can Physiotherapy Help?

    If you are finding it hard to complete regular exercises due to pain, fatigue or simply time schedules speak to us at Compass Physio.

    Exercise is for everybody. At Compass physio we will complete a full physical assessment and will help identify any possible underlying causes that may limit your exercise regime.

    Our chartered physiotherapists will help you to build strength and strategies which will help tackle any problem.

    At Compass physio we will help you succeed and reach your goals.

    To find out how Compass Physio can help, call 046 954 9456 (this number covers all clinics), click here to book online.

    You can also email any questions to info@compassphysio.ie

    Paddy Mulligan – MISCP Chartered Physiotherapist Compass Physio

    Back Pain
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