The Lower Body Water Pack Workout You Needed, Yesterday

Thinking about forgoing the inevitable leg day? Think again. With a few household items, your home can become your gym, too. This innovative water pack workout by PumpUp member @ibsfl will have your legs burning all over. These compound movements will build herculean strength and power in your lower body. No need for a kettlebell or any fancy equipment. A water pack workout is perfect if you're getting fit on a budget.

Water Pack Workout

Single Leg Deadlifts

Balance on one leg, planting your foot firmly on the ground. Hug the water pack to your chest, then slowly lower the water pack down towards the floor, straightening your arms out as you do so. Your shoulders are rolled back and your spine is neutral throughout the whole movement -  you shouldn't have an arch in your back. As you bring the water back towards the floor, extend the lifted leg straight back behind you, until it's almost parallel with your upper body. Return to starting position. 12 reps per leg for 4 sets.

Kettlebell Swinging Squats

Grasp the water pack with both hands and hold it between your legs, at the centre of your body. Squat down and swing the water pack slightly behind you. Use your legs to bring your body up to a standing position and swing the water pack until your arms are at eye-level. 15 reps for 4 sets.

Reverse Lunge to Kicks

Hold the water pack at the nape of your neck, keeping your elbows locked by your head as you do so. Start in a reverse lunge, bringing one leg back and bending your front leg until your thigh makes a ninety degree angle with the ground. Make sure that your knee doesn't extend past your toe. Kick your back leg forward and bring your body back into an standing position. Try not to lean back too far as you kick. 12 reps per leg for 4 sets.

Front Squats

Hug the water pack to your chest. Stand up straight, with your shoulders rolled back and eyes looking forward. Drop your lower body down towards the ground, keeping your spine straight and making sure that your knees don't extend past your toes. For an extra challenge, squat as low as you can before powering through your legs to return to starting position. 15 reps for 4 sets.

Love this water pack workout? Try some of our other printable workouts with GIFs.