DON'T THROW IN THE TOWEL ON YA HOT GIRL SUMMER
...instead, use that towel to get a good full-body workout!
many of us may still be working out at home with potentially little to no equipment. and while there are a ton of bodyweight workouts out there, sometimes we need a lil' fresh inspiration to keep moving that doesn't involve another bodyweight squat or burpee. so, here's a creative circuit to get a kick-ass whole body burn using nothin' but your socks, a towel, and a smooth floor.
let's get to it!
here's how the workout works:
you'll create three mini circuits by picking three exercises from each category (core, upper body, lower body) and mixing & matching so there's one from each category in each circuit.
so each circuit will have one core, one upper body, and one lower body movement.
complete each exercise for 30 seconds (or 1 minute if it's working one arm/leg at a time--30 seconds on each side) back to back with little to no rest, and you'll complete the circuit for three to four rounds before moving on to your next circuit of three exercises.
try to limit yourself to a one minute break in between circuits IF you need it.
now...onto the exercises!
3-way single leg mountain climber
start in a plank position.
keeping your core tight, and hips low, slide your right knee to your right tricep or elbow; slide back to a plank and then slide your right knee to your chest. again, slide back to plank and then slide your right knee across to your left tricep or elbow.
start by working at a controlled pace so you can make sure you're keeping good alignment throughout the movement. as you get used to it, you can begin to speed up, which will also add a cardio component to the exercise.
switch legs after 30 seconds.
curl-ins to straddles
from a plank position, keeping your hips low, slide both knees in towards your chest; slide back out to plank and then slide each leg out to the side. remember to keep your core engaged to keep your hips from lifting too high or, from your back arching causing your hips to dip. be sure to focus on your outer glutes to slide your legs out to the side.
from your plank, keeping your legs straight, slide your feet up towards your wrists as you lift your hips towards the ceiling. make sure to actively push into the ground as you slide your feet forward. again, stay active in your core through both phases of the movement, but be especially mindful as you slide back to plank in order make sure your hips don't dip and cause compression in your lower back.
lateral ski tucks
starting in your plank, slide and tuck both knees towards your right tricep; slide back to plank and then tuck both knees towards your left tricep. be sure to keep your shoulders square to the ground and equal pressure in both hands to avoid any unnecessary twisting through your upper body.
sliding 'roll' outs
start on fall fours with your hands on your towel.
make sure your knees are in line with your hips and wrists are in line with your shoulders.
tighten through your core AND glutes before you start moving.
keep this engagement as you slide forward and reach your arms above your head.
only go as far down while KEEPING the engagement of both your core and your glutes.
If you feel like your hips are dipping or you're arching through your back, then you've let your core and/or glutes go and you've either gone too far or, it's time to reset.
this is a very intense and effective core move so don't rush it!
start in a plank position.
making sure to keep your core engaged and try to keep your left elbow tucked in tight to your body.
bend your left elbow down to at least 90 degrees (like a push up) as you slide your right arm out to the right. as you slide back to center with your right hand, straighten your left arm.
switch sides after 30 seconds.
if a modification is needed this move can be done from the knees.
again, start in a plank position.
same as the previous movement, keep your left elbow tucked in tight to your body and bend to at least 90 degrees as you slide your right arm above your head.
slide back and straighten your left arm.
switch sides after 30 seconds.
same as the exercise above, this move can be done from the knees if needed.
push up shifts
from your plank, lower into a push up.
making sure to stay on your toes, pull yourself forward and back by sliding on your toes.
like every other move, make sure to stay engaged through your core.
once you've slid forward and back, push yourself back to plank.
this can be done from the knees as well if needed, just be sure yo have a towel under your knees or leggings.
start in a plank on your forearms with a towel under your forearms and elbows.
keeping your hips in line with your shoulders, use the strength of your shoulders to slide yourself forward and back.
think of your shoulder blades as gliding up as you slide forward and down your back as you slide back.
just like the ab roll outs, make sure that you're just as engaged through your glutes as you are your core to keep your hips from dipping.
sliding runner's touches
starting standing with all of your weight in your left foot, particularly your heel.
hinge through your left hip--slight bend in your left knee--by sliding your right foot back (with a straight leg) and keeping your back flat.
tap the floor with your right finger tips.
push through the heel of your left foot to engage your glute and stand back up.
be sure to stay active through your left hip the entire time to keep your knee from caving in or wobbling.
start with a controlled pace and as you get comfortable with the movement, pick up the pace.
complete for 30 seconds and then switch sides.
reverse lunge to side lunge slides
again, start standing with all of the weight in your left foot.
bend your left knee while sliding your right foot back to tap your right knee to the ground lightly.
push through your heel of your left foot to use the strength of your glute to stand back up.
once standing again, bend your left knee while sliding your right foot to the right with a straight leg; again, push through your left heel to stand back up.
be sure that your knee does not go over your toes of your left foot in each lunge.
complete for 30 seconds before switching sides.
start laying on your back with your knees bent and your feet hip distance apart.
engage through your core and squeeze your glutes to lift into a bridge.
keeping your core tight and glutes squeezed the entire time, lift your toes up so all of the weight is in your heels and slide your heels away from center until your legs are straight (or nearly straight). use the strength of your hamstrings to push equally through both heels and slide back to center.
around the world slides
start standing with all of your weight in your left foot.
with control, bend through your left knee and slide your right foot forward while keeping the weight in your left heel, and glute engaged to keep your left knee stable.
slide back to center and repeat but this time sliding off to a 45 degree angle.
slide back and then send your right foot out to the right; back to center then back to a 45 degree angle behind you; back to center and then send your right foot straight back.
the entire time staying active through your left hip.
start at a controlled pace before speeding up.
complete as many round as possible in 30 seconds before switching sides.
thanks so much for reading today! I hope you've found this helpful if you're looking for creative ways to get a nice sweat in with that same beach towel you're goin' to use to flaunt that summer BAWDY! feel free to hit me up if you have any questions.