Fancy equipment is not always needed to workout. If the use of your own bodyweight for strength and cardio training isn’t enough for you, use bottles of water instead of dumbbells. You can do more repetitions to get a good 15-20 minute workout of it.


Squat and side open hands

Shoulder raise

Sumo squat and biceps

Overhead lunges


20 reps each exercise

For 15 minutes

How many rounds can u do?


Stefanos Thrasyvoulides

BSc Physical Education & Sports Science