Water Bottle Upper-Body Burner 41-min Workout

1. Come to the ground on your knees. Tighten your core and maintain a flat back.
2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
4. Without locking your elbows, push yourself back to the starting position by straightening your arms.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Lock yourself in the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
2. Bring your right arm off the ground and touch your left shoulder before placing it back on the ground.
3. Repeat the same movement for the opposing arm.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.

1. Place your hands flat on the floor, shoulder width apart.
2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
3. Your body should be in a straight line, with your weight supported on your hands and toes only.
4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
6. Continue alternating in this manner for the desire amount of time.

1. Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
2. Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
3. Contract the core and return the leg to the starting position.
4. Alternate between legs.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Come to the ground on your knees. Tighten your core and maintain a flat back.
2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
4. Without locking your elbows, push yourself back to the starting position by straightening your arms.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Lock yourself in the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
2. Bring your right arm off the ground and touch your left shoulder before placing it back on the ground.
3. Repeat the same movement for the opposing arm.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.

1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.

1. Place your hands flat on the floor, shoulder width apart.
2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
3. Your body should be in a straight line, with your weight supported on your hands and toes only.
4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
6. Continue alternating in this manner for the desire amount of time.

1. Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
2. Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
3. Contract the core and return the leg to the starting position.
4. Alternate between legs.

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Begin jogging in place, lifting the knees as high as you can.
2. Try to lift your knees up to hip level but keep the core tight to support your back.
3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
4. Bring the knees towards your hands instead of reaching the hands to the knees!

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
3. Continue this back and forth motion, keeping your arms swinging in motion.