Bear Martial Arts

The Secret Martial Artist Part 5

Water Bottle Weights

You don’t need to bring gym kit into work to lift weights. With 1 litre of water weighing 1kg, a simple full water bottle can be used just as if you were in the gym.


  1. Sit straight with your abs held in tight
  2. Hold your water bottle in one hand and curl it up towards your shoulder
  3. Repeat 15 times
  4. Change hands
The great thing about this is that anything you do in the gym with dumb bells you can repeat at your desk.


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