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Woman in socks doing a Russian twist with an AguaForce water-filled weight on a yoga mat in a small, furnished apartment living room, between a sofa, a TV stand, a bookshelf, an armchair and a side table

Small-Space Water-Filled Weight Workout

A quiet, 20-minute circuit that fits on a yoga mat: seven single-weight moves with no jumping, no bench and no clanging metal.

Last updated

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

How to do this workout

Do each exercise once in order, rest 60–90 seconds after the last one, then repeat for 3 rounds.

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

    1. Front Squat

    12 reps

    Fill: 6–11 lb

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

    2. Romanian Deadlift

    10–12 reps

    Fill: 8–11 lb

  3. Woman performing a Svend press with an AguaForce water weight

    3. Svend Press

    12 reps

    Fill: 3–6 lb

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

    4. Bent Over Row

    10–12 reps

    Fill: 6–11 lb

  5. Woman performing a halo with an AguaForce water weight

    5. Halo

    6 circles in each direction

    Fill: 2–5 lb

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

    6. Glute Bridge

    12–15 reps

    Fill: 8–11 lb

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

    7. Russian Twist

    16 twists

    Fill: 3–6 lb

Tips

  • Every move uses one weight, so fill your two weights to different levels: a heavier one for squats, deadlifts, rows and bridges, and a lighter one for presses, halos and twists.
  • All you need is the space of a yoga mat.
  • Set the weight down rather than dropping it to keep things quiet for your neighbors.
  • Empty the weights afterwards and store them on a shelf or under the bed.
Read the guide: Small-space workouts

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