Bucket Bodybuilder Workout 

Get big strength in a small space 

Stuck in the room with a little time to spare? You can use your laundry detergent bucket and the built-in furniture to do a short but effective full-body strength workout. Try this 25-minute routine – or do it twice through for a complete strength circuit. I recommend starting with the detergent bucket half-full and adding weight over time. 

Tip: If you’re low on energy and haven’t eaten in 3-4 hours, have a spoonful of peanut butter or a protein bar (or half) for a quick pick-me-up that’s easily digestible and won’t get in the way of your workout. 

Warm up with five minutes of alternating knee raises, low heel kicks, jogging in place, side-to-side rotations, and arm flyouts.

Push-up (chest, arms) 

1. Put your hands on the outside edges of the bucket and walk your feet back to a plank position. 

2. Lower your body until your chest touches the bucket, then push up again. Do 10-15 reps. 

Modification: Use a chair or table instead of the bucket. 

Bulgarian Squat (glutes, legs, flexors) 

1. Holding onto the bunk, place the top of your back foot on the bucket lid. 

2. Step your front foot out to a lunge position. 

3. Keeping your body upright, lower down until you feel the front glute working hard to support you. Make sure the front knee doesn’t extend out past your front foot. 

4. Use your back glute and legs to push yourself back up. 

Do 10-15 times on each side. 

Row (lats, arms, anterior shoulders) 

1. Grip the bucket handle with your right hand and straighten that arm. 

2. Extend your right leg behind you and flex your foot. (This activates your glute and hip muscles.) If needed hold onto a bunk rail for balance, or keep your toe on the floor. 

3. Bend forward from the waist and “row” the bucket up to your side, keeping your elbow close to your body. Engage your abs and glutes for leverage. Keep your back straight (don’t round your spine). Release slowly. 

Work up to 10 reps on each side. 

Romanian Deadlift (glutes, hamstrings, core) 

1. Stand with your feet at hip width, holding the bucket from the bottom. Lean your weight back on your heels. 

2. Keeping your back straight, bend your knees slightly and bend forward from the waist until your hands reach your ankles. Use your glutes and abs to raise back up. 

Do 8-10 reps. 

Progression: Single-leg Romanian Deadlift, balancing on one leg with the other foot slightly off the ground. 

Reverse Lunge with Twist (glutes, legs, transverse and rotational abs) 

1. Stand holding the bucket from the bottom edges. 

2. Step your left leg behind you and lower to a lunge. 

3. Rotate your torso to the right and then back to center. 

4. Step your feet back together. 

Do 16-20, alternating sides. 

Stretch to cool down and congratulate yourself – you’re already stronger because you did this. Stretching also reduces soreness and actually increases your strength gains. 

Lunge/Hamstring Stretch 

1. Put one foot on top of the bucket. Step your other foot back to a lunge. 

2. Keeping your upper body straight, lower down until you feel a deep stretch in your hip flexors. 

3. Straighten your front leg and place your fingers on the bucket for balance. Exhale fully to feel the intense hamstring stretch. 

Hold for 15 seconds on each side. 

Seated Twist Stretch 

1. Sit up straight on the bucket with knees bent to 90 degrees. 

2. Put your left hand behind your tailbone on the bucket. 

nd on the outside of your left knee as you twist your upper body to the left. 

Hold for 10-15 seconds on each side. 

Seated Glute Stretch 

1. Sit on the bucket and cross one ankle over the other leg, just above the knee. 

2. Bend forward from the waist, with hands on your ankle and knee. 

3. Adjust the angle of your leg so you feel a stretch in that hip and glute. Keep exhaling! 

Hold for 15 seconds on each side.