All right guys. I heard the call,
I read the comments you want intense workouts you can do at home to try to build
some muscle even though you might not have dumbbells or full home gym.
So what can you do? Well,
I decided to try to get as creative as I could without heading over to the
INSTA-GAHHBAGE side of the equation and deliver to you guys two workouts,
an upper and a lower split that's going to allow you to continue to challenge
yourselves while you're stuck at home. And for this workout,
all you need is a couple of buckets and now I know 9 out of 10 of you have
buckets somewhere in your house. And if you don't, Amazon still delivers.
You can get your hands on a few. Now dumbbells are expensive, right?
And if you want to get tens, fifteens, thirties starts to get really
expensive.
But with a bucket we can at least manipulate it to do quite a few exercises by
filling it with different things. You can fill it with books,
you can fill it with dirt, you can fill it with rocks. Anything you can find,
you can make the buckets heavier to do different exercises.
That's all you need. So without any further ado,
this is going to be two workouts in this video, an upper split and a lower split.
And if you guys enjoy the video, show that love by commenting below,
hitting that like button,
and I'll be sure to deliver more workouts like this that you can do at home.
All right guys, so we're going to start with the lower workout first.
And the first exercise you're going to do is a goblet squat.
Now when you're performing the goblet squat, guys,
make sure you're keeping your feet a little bit outside of shoulder width apart.
And also makes sure you're wrapping your hands more around the bottom of the
bucket so that your elbows don't hit your thighs.
When you go all the way down on all of your repetitions,
just maintain proper form.
Keep your chest up and if you notice the exercise gets a bit too easy,
put more dirt or more rocks in the bucket. If you start to fatigue,
dump some of the stuff out.
That's all you have to do to keep the workout intense.
The next exercise is going to be an alternating reverse lunge,
but we're going to place more emphasis on the glutes by leaning forward.
As we step back. Now for this exercise,
you probably have to go a little bit lighter in weight
so empty out your bucket a bit, but as long as you,
once again grab more around the bottom of the bucket.
It's not going to bounce out for your legs as you move forward and backward.
And like I said,
make sure you're alternating each leg and leading forward as you step back.
The third exercise is the Romanian deadlift, and now for this one,
we're going to be using just one bucket again and you're going to grab the
outside of it, okay, under hook it with your fingers. And now for this movement,
because it's a Romanian deadlift and the focus is the stretch on the negative,
you want to go a bit heavier than you did in the other two exercises.
Just make sure as you lower yourself down,
you're sitting back and feeling the stretch in your hamstrings.
The fourth exercise is going to be a pistol squat. Now for this one,
you're going to take your bucket, dump everything out, flip it over,
and you're going to use that as a seat. Now granted,
if you're in an area where you have a chair or something you can sit on,
you can use that as well.
But I'm trying to give you guys as many options as possible to just use these
buckets to get a great workout hit. Now if you're really strong,
you can hold another bucket as you do this to have a bit more weight on the
exercise. But if you're doing, you know, 10 12 repetitions per side,
just body weight after the first three exercises is usually enough to get a nice
burn in your quads. And for the last exercise,
we're going to try to overload our calves.
And for this we're going to hold a bucket in each hand and do some standing calf
raises. So find as much junk as you can.
Fill those buckets to the top and makes sure you get a full extension on every
single rep. Really flex and
squeeze your calves on every repetition. Alright,
now we're going to finish off the lower workout with some abs training.
The first exercise is going to be a floor crunch and you guys will have a
unique opportunity here to take one of those buckets and place it on your toes
to help you stay in place as you do your repetitions.
And for those of you who have a bit more abdominal strength,
you can take the second bucket and hold it above your head as you do your reps
to make the exercise a bit more intense.
And the second and final exercise for your low workout is going to be mountain
climbers. Now for this movement guys,
you're not just driving your knees to your chest.
You're going to try to drive your knees across your body.
So knee to opposite elbow on every single rep going as fast as you can for 30
seconds. Really flex and squeeze your abs throughout the entire time.
And now for your upper workout, which is going to be on a different day.
Now we're going to move on to the second day of the workout,
which is going to be your upper day and the first exercise here is going to be a
shoulder press,
but for this exercise you're going to grab the actual handles of the bucket and
as you press up and over your head you might have to turn your elbows in a tiny
bit just because of the way the buckets are shaped might be bouncing off the
back of your shoulders. If you turn your elbows in a tiny bit just like this,
you should be able to go all the way down and all the way up without any issues.
The second exercise is going to be a pushup to target your chest and we're going
to do three variations in one set, 10 reps per variation.
The first one's going to involve one hand on each bucket going down as far as
you can. This is more of a depth pushup even though we're at an incline,
but the overall goal here is to go as low as possible and then back to the top
position and repeat for reps. So make sure you're going down as far as you can.
Try to get your chest to go below the tops of the buckets and then make sure
you're flexing and squeezing your chest as you push up and get back to the top
position.
Second variation is going to be an incline pushup and this time we're going to
have our feet on top of the bucket and what's great about this variation is
going to be able to activate a bit more of those upper chest fiber.
And for the third and final variation,
we're going to be doing a declined pushup,
but we're going to be using one bucket with our hands relatively close together,
which is going to allow us to target our chest.
But you should feel a bit more triceps as well. Again,
10 repetitions all the way down, all the way up. Now it's time to train
a little bit of back and for this,
but going to do a bent over row and instead of grabbing the actual handles on
the bucket,
you're going to grab the sides of the bucket with your fingertips to
have a bit more range of motion as you bend over and move your arms up and down.
Just make sure as you perform this exercise of the buckets have equal weight and
you're pulling back with your elbows and flexing and squeezing your backing
the entire time.
We're going to hit some traps and this is your chance to really fill those
buckets up to the top because we're going to be doing some shrugs now for this
movement relatively easy.
It's going to probably feel the exact same way it does when you do it with
dumbbells.
Just make sure you're going all the way to the top and all the way down on every
single repetition and don't go too fast either. Guys,
make sure you really feel that flex and that stretch on every rep. Alright guys,
for your next exercise, we're going to target your biceps.
This is going to feel relatively similar to when you do with dumbbells because
we're going to be grabbing the handles of the buckets.
Just make sure as you perform this exercise that you're keeping your elbows in
front of your hips throughout the entire repetition.
Now that we're done targeting your biceps, we're going to hit triceps.
And for this exercise guys, you're going to grab the handle of the bucket.
And once again, do it the same exact way you would do it with a dumbbell.
Place your arm over your head, bend at the elbow,
make sure that the upper portion of your arm is staying straight up and down,
and you're only bending at the elbow.
Get a full extension at the top of the movement and repeat for reps,
it's that easy. And make sure you do it for both.
And the final exercise is going to be a super set of a lateral raise to front
raise. And again,
this exercise is going to feel very similar to when you do it with dumbbells
because all you have to do is grab the handles of the buckets.
But at this point in the workout,
I guarantee you're going to have to empty them out a little bit to adjust the
weight. So make sure you're paying attention to that,
but also make sure you're challenging yourselves. And now that you're done,
super set and your lateral and front raises,
we're going to end the workout with abs.
And the first exercise is going to be once again a floor crunch following the
same principles we mentioned earlier. Place one bucket on your toes,
to hold you in place. And as you get stronger and want to lift heavier weights,
with your abs,
all you have to do is take the other bucket and hold it over your head
throughout the entire set. And for your final exercise, guys,
you're gonna do something called over the top.
You're gonna place one bucket directly in front of you,
and you're going to start with your feet together on one side and then lift them
up and over to the other side and bring them down without touching the ground
and continue to go back and forth until you complete all your repetitions.
Now for this exercise is going to be quite challenging.
You're going to feel it in your core,
you're going to feel it in your own obliques,
but the entire time you do the movement,
you want to try to keep your core flex as hard as you can. And again,
don't let your heels touch the ground up and over, up and over and repeat.
All right guys,
that wraps up your bucket workout a bit creative but effective.
And you'll see that as soon as you start the exercises.
And if you want to lay out of how to do the exercises,
sets and reps and when to perform each routine,
I'll write that out in the info section of the video.
So just go down there and you can copy and paste it and save it for later.
And if you guys enjoyed the video and these videos are helping you stay
motivated and excited while you're stuck at home,
please go down and tap that like button and also make sure you subscribe because
I got more workout ideas coming your way.
But for those of you who do happen to have a few light pairs of dumbbells at
home, could be five tens or maybe even fifteens.
I want you to check out this program over here. It's a 12 week at home program,
nine workouts,
follow along with me that you can do at home starting today,
and you can even use my promo code MS7 to try it out for seven days
free. So check out the program here and if you want some more at home workouts,
you can try for free before you decide to make that decision.
Check out this playlist right here.
There's 60 plus workouts for you guys to go through. Stay safe, stay healthy,
and I'll see you next time.