Exercise Guide
No weights? No problem. Grab two 1–2 liter water bottles and follow this rapid circuit to target your deltoids, triceps, and upper back in record time.
1. Lateral Lifts
Stand hip-width apart. Raise bottles to your sides until shoulder height, then lower slowly. Keep elbows slightly soft.
Why it works: Targets the medial deltoid to create that “hollow” definition and slim the upper arm.
2. Triceps Kickbacks
Lean forward, elbow bent. Extend your forearm backward until the arm is straight. Only move from the elbow down.
Why it works: Isolates the triceps to eliminate “jiggle” and firm the back of the upper arm.
3. Butterfly Back
Hinge forward, bottles in front of chest. Pull arms back sideways to shoulder height, squeezing your shoulder blades.
Why it works: Strengthens the rear delts and upper back for an elegant V-shape and better posture.
⚡ The 3-Minute Protocol
Perform 10 Repetitions of each move back-to-back.
Complete 3 Sets total for a full 3-minute burn.
