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  • Deanne Pandey

Upper Body Bucket Workout



Gym equipments and weights are instrumental when it comes to upper body training. Body weight exercises indeed help tone your upper body. However, weights add an extra challenge and take it up a notch. Naturally, with the current situation, intense weight training neither practical nor feasible. Although, this does not mean you give up on fitness goals, you can make use of simple things that are easily available at home to tone up your arms, back and shoulders. For an instance, a bag full of books, bucket filled with water, water bottles, and resistance bands. A bucket acts as a great resistance as the level of resistance can be increased or decreased with adjusting the level of water in the bucket. This bucket workout works the biceps, shoulders, triceps and forearms. Fill the bucket with water depending on your strength and fitness levels.The more water you fill in the tougher the exercise.

Here’s a bucket workout you can try at home. Do a round of all 5 exercises and repeat the circuit thrice-

1. Bucket bicep curls

Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis, and brachioradialis. You use these muscles anytime you pick something up, which is common throughout daily life, standing challenges your core more.

Steps : Stand straight and lift two buckets in both hands. If you’re working for strength or size, alternate arms since you'll be able to lift more water weight. For muscle endurance, or to earn a little core and shoulder stability, curl both arms simultaneously. Reps: 20.

2. Bucket overhead tricep extensions

Assume a standing posture during the overhead bucket triceps extension, as your core muscles engage to support your back and spine. As a result, this exercise teaches proper posture: a straight back, engaged core, and lifted shoulders. Even seated, to establish a full range of motion you need to maintain proper posture.


Steps : Assume a standing position with your feet roughly shoulder width apart. Using the bucket , slowly lift it above your head. Make a diamond shape with your hands and grasp the bucket with your palms facing upward. With your elbows tucked in and your arms close to your head, slowly lower the weight until your elbows and forearms make a 90-degree angle. Keep your upper arms still and allow your forearms to move freely. Next, use your triceps to drive the bucket upwards in a controlled fashion to the starting position. Reps: 20.

3. Bucket lateral raises

Lateral raises strengthen your arms and shoulder. It is important to maintain a correct posture throughout this exercise.

Steps : Stand with a bucket in each hand at your sides. Keep your back straight, and then slowly lift the buckets filled with water out to the side until your arms are parallel with the floor, with the elbow slightly bent. Reps: 20.

4. Bucket Front raises

Like Lateral raises, front raises directly work on your shoulders and arms.

Steps : Get into position by picking up the baskets in both hands. Stand with your arms completely straight. Slowly raise your hands till they are fully extended out in front of you in a 90° angle. Slowly bring the bucket back down. Reps: 20.

5. Bucket forearm curls

Adding forearm exercises to your upper body routine is a great way to introduce variety while working out a part of the body that is often neglected. Wrist curls are also performed while seated, so you will need a place to sit, such as a bench or chair. You can use your thigh as a rest.

How to do: Assume a seated position. Sit with proper posture to avoid slouching. Your legs should be about shoulder-width apart and your feet should be flat on the ground. Rest the back of your arms on your knees or


the armrests of your chair, or arm on your thigh for support. Adjust your arms so your wrists are hanging over the edge of your legs or armrests Slowly bend your wrist up and down to engage the forearms. Each movement should be slow and controlled to prevent the hand-held weights from straining your wrists. Exhale as you curl your wrists upward and inhale as you curl your wrists downward. Your forearms should be stationary during this exercise. Only your wrists should be moving. Take a short break in-between sets and resume the exercise when ready or switch arms. Reps: 25.

Try this workout and make the best use of these simple household equipments around you. Stay Home, Stay safe!


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