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TRAINERSEYEHW12-024 · 12 MIN
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Bottle Total Body

HW12-024 · Variation 8 · HW24

Use capped non-glass bottles for modest, controllable resistance, alternating lower- and upper-body demands.

1Prepare2 min
→
26 stations × 45 s2 rounds
→
3Recover1 min
12:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.

Your exercises

Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition

1Water bottles
Illustration coming soonWater-bottle stationary split squat

Water-bottle stationary split squat

2 × 2–3 reps / side

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.

Knee-dominant strength
2Water bottles
Illustration coming soonWater-bottle overhead press

Water-bottle overhead press

2 × 5–8 controlled reps

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.

Pushing strength
3Chair + water bottle
Illustration coming soonOne-arm supported water-bottle row

One-arm supported water-bottle row

2 × 2–3 reps / side

Brace a free hand on a fixed surface. Row the bottle with the other arm, keeping the trunk still; match work on both sides.

Pulling / self-resistance
4Bodyweight
Illustration coming soonStaggered-stance hip hinge

Staggered-stance hip hinge

2 × 5–8 controlled reps

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.

Hip-hinge strength
5Floor or mat
Illustration coming soonHollow-body tuck hold

Hollow-body tuck hold

2 × 15–20 s hold

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.

Trunk control
6Water bottles
Illustration coming soonWater-bottle biceps curl

Water-bottle biceps curl

2 × 5–8 controlled reps

Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining.

Arm / grip capacity

Coaching & session plan

HW12-024 · Bottle Total Body

01 Prepare · 00:00–02:00

  • Easy march or seated march · 60 sBegin slowly and check your space.
  • Comfortable movement rehearsal · 60 sUse easy versions of the first two stations; extend preparation when needed.

Readiness comes before the clock. Take extra preparation or pause whenever needed.

02 Main work · 02:00–11:00

Follow exercises 1–6 in order, twice. Each 45 s station holds up to 30 s work and at least 15 s recovery or transition.

Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 12 station exposures, not 12 maximal strength sets.

03 Scale & progress

Use the easier option named on the exercise card, shorten the lever or range, and stop the work early. Pause the clock when additional recovery or setup time is needed.

Repeat this selection until the target can be completed with stable technique on two occasions. Then change one variable only: range, repetitions within the time cap, or modest resistance. Never progress just to fill the timer.

04 Recover · 11:00–12:00

  • Easy walk / march and settle · 60 sEase the pace; do not stop abruptly if still breathing hard.

Exercise cues, sides & easier options

1
Water-bottle stationary split squat · 2–3 reps / side

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Use capped, non-glass bottles; match loads when two bottles are used. Match both sides; the displayed dose is per side. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.

Easier: Chair sit-to-stand

2
Water-bottle overhead press · 5–8 controlled reps

Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall push-up

3
One-arm supported water-bottle row · 2–3 reps / side

Brace a free hand on a fixed surface. Row the bottle with the other arm, keeping the trunk still; match work on both sides. Use capped, non-glass bottles; match loads when two bottles are used. Match both sides; the displayed dose is per side. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.

Easier: Self-resisted one-arm row

4
Staggered-stance hip hinge · 5–8 controlled reps

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Wall-target hip hinge

5
Hollow-body tuck hold · 15–20 s hold

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Breathe continuously and release before straining.

Easier: Dead-bug heel tap

6
Water-bottle biceps curl · 5–8 controlled reps

Keep the elbow and wrist comfortable. Use only modest resistance and control both directions without straining. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: reduce range, resistance or work time.

Before you start

Equipment: Water bottles; Chair + water bottle; Floor or mat

Inspect supports and clear the floor. Chairs, steps and benches must not tip or slide. No improvised doorframe anchors, glass weights or unverified hanging supports.

Choose a controllable range and modest effort. Stop for sharp pain, dizziness, chest discomfort or unusual breathlessness.

Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.