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Water jug workout

Sue Immerman of MAD Fitness in Takoma Park, Maryland, suggests these exercises for a quick and easy vacation workout that requires only two pieces of equipment: gallon jugs.

Buy two one-gallon containers of water, which weigh about 8 pounds each. You can adjust the weight as needed. Repeat each movement 10 times. Do three sets unless you have never done functional training, in which case do fewer. This should feel challenging but not painful. Use a foam roller to release tight muscles before you work out. If you don’t have one, a rolling pin can fill in if you are already experienced with foam rolling.

Skaters: Place jugs on the floor about three feet apart. Stand in front of one, step to the other and tap the top of that jug while you curtsy, then step back to the first jug. Intensify skaters by channeling your inner Olympic speedskater – widen the space between the jugs and hop between them.

Push-ups with taps: Place jugs just in front of you, at a 45-degree angle from your shoulders. Push up and hold a plank while you reach across to tap the jug on your opposite side.

Lunge around the clock: Hold a jug close to you, at chest height. Lunge, leading with the right foot, toward the hours on a clock: 12, 2, 3, 5, 6. Continue to 12 with your left foot.

Diagonals: Stand with feet shoulder-width apart, holding a jug with both hands. Reach high to your left. Keeping the container close to your body, carry it in a diagonal line across your torso to your right foot. As you descend, squat and reach the jug to the outside of your right foot. Let your feet move with you. Don’t lock your heels to the ground. Complete eight to 12 reps and then repeat, reaching high to your right.

– Nora Krug, Washington Post

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