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Woman doing a sumo squat with an AguaForce water-filled weight on a mat in a bright fitness studio, with a workout bench holding a second AguaForce weight, light dumbbells, a kettlebell and a resistance band nearby

Full-Body Water-Filled Weight Workout

A 25–30 minute routine that works your legs, glutes, back, chest, shoulders and core with seven moves and your AguaForce water-filled weights.

Last updated

Level
All levels
Time
25–30 min
How often
2–3 non-consecutive days a week

How to do this workout

Do every set of one exercise before moving to the next, resting 45–60 seconds between sets.

  1. Woman performing a front squat with an AguaForce water weight

    1. Front Squat

    3 sets of 12–15 reps

    Fill: 6–11 lb

  2. Woman performing a Romanian deadlift with an AguaForce water weight

    2. Romanian Deadlift

    3 sets of 10–12 reps

    Fill: 8–11 lb

  3. Woman performing a bent over row with an AguaForce water weight

    3. Bent Over Row

    3 sets of 10–12 reps

    Fill: 6–11 lb

  4. Woman performing a chest press on the floor with AguaForce water weights

    4. Chest Press

    3 sets of 10–12 reps

    Fill: 4–8 lb each

  5. Woman performing a seated shoulder press with AguaForce water weights

    5. Shoulder Press

    3 sets of 10–12 reps

    Fill: 3–6 lb each

  6. Woman performing a glute bridge with an AguaForce water weight

    6. Glute Bridge

    3 sets of 12–15 reps

    Fill: 8–11 lb

  7. Woman performing a Russian twist with an AguaForce water weight

    7. Russian Twist

    3 sets of 16–20 twists

    Fill: 3–6 lb

Tips

  • Warm up for 5 minutes first: march in place, roll your shoulders and do a few bodyweight squats.
  • Pick a fill level where the last 2–3 reps of each set feel hard but your form stays clean.
  • Move slowly and brace your core so the water inside stays steady.
  • When every set of an exercise feels easy, add about half a cup of water to that weight.
Read the guide: Water-filled weights explained

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