Don’t Throw In The Towel Workout

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About a week ago, I introduced a new piece of equipment to my barre class….the towel!  The students looked quizzically and almost questionably at me, until I showed them some of these moves.  After doing them, they soon realized the towel is an effective workout tool.

Plus, you can find them to use at home or a hotel.  So, if you are stuck out of town without a workout facility, try these new moves. All you need is smooth floor surface.

Move #1:  Plank to Pushup to Plank Walk to Mountain Climber

(works abs and arms)IMG_3000.JPGStart in a plank position with feet on towel.IMG_3001.JPGPerform a pushup.IMG_3006Then walk your hands up four steps, pulling your feet behind you.IMG_3011.JPGIMG_3012Do four mountain climbers and then walk backwards with your hands to your starting point.  Do 16 full reps of these.

Move #2:  Knee Tuck

(works everything)

IMG_3021.JPGStart back into a plank with feet on towel.IMG_3022.JPGWith your knees together, tuck them to the right, bringing them to meet the right elbow.IMG_3024.JPGThen push your feet back to starting position.  Repeat on the left.  Do 16 full reps.

Move #3:  Oblique Bend

(works the side abs)

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Get on one knee and extend the opposite leg to the side.  Hold the towel above head with arms in a “Y” formation.IMG_3037.JPGIMG_3039.JPGBend as far as you can to the bended knee side and rise back up. IMG_3041.JPGAnd return to starting position.  Do 32 reps and repeat on the other side.

Move #4:  Boat Pose Crunch

(works the upper and lower abs)

IMG_3050.JPG

Start by sitting with knees bent and feet on floor.  Wrap towel around the lower thighs, holding end of towel in each hand.IMG_3053.JPGLift your feet and lean back with torso, pulling up on towel.IMG_3054.JPGPull knees toward chest while bringing torso toward knees simultaneously.IMG_3055.JPGLower legs and torso back toward the floor. This is one rep.  Do 16 reps trying to keep feet off of floor the whole duration.

Move #5:  Towel Tuck and Extend

(works the upper and lower abs)IMG_3058.JPGStart by sitting on floor and lifting feet off of ground.  Hold towel at chest.IMG_3059.JPGBring knees to chest as you bring the towel around feet and behind legs as you extend legs.IMG_3070.JPGNow bring knees back toward torso and you bring towel back around feet and to your chest where you started.IMG_3073.JPGThis is one rep.  Do 16 full reps.

Move #6:  V-sit

(works upper and lower abs)

IMG_3074.JPGStart lying down on your back with towel above your head in your hands. IMG_3075.JPGLift your arms and legs up to make a “V” formation with your body.IMG_3076.JPGIMG_3077.JPGThen return back to starting formation. IMG_3081This is one rep.  Do 16 full reps.

Move #7: One-Legged Deadlift

(works the hamstrings and the glutes)

IMG_3099.JPGStart by standing, holding towel out in front of you.IMG_3100.JPGWith abs and core tight, lift one leg up in the air behind you as you drive the towel down to the floor.IMG_3101.JPGIMG_3102.JPGThen come back to standing.  Do 16 full reps and then repeat on other side.

Move #8: Reverse Lunge

(works legs and glutes)IMG_3114.JPG

Start by standing and placing one foot on the towel.  Slide it backward, dropping the knee to the floor and bending the opposite leg.IMG_3116.JPGDrag foot back to the other foot.IMG_3117.JPGIMG_3119.JPGThis is one rep.  Do 16 full reps and then repeat on the other side.

Move #9:  Lateral Lunge

(works inner thighs and glutes)IMG_3120.JPGStart by standing and placing one foot on the towel.  Slide the towel foot out to the side as far as you can meanwhile bending the opposite leg.IMG_3121.JPGThen bring legs back together.IMG_3122.JPGIMG_3123.JPGThis is one rep.  Do 16 full reps and repeat on the other side.

Move #10:  Wide Skaters

(cardio, works legs)IMG_3142.JPG

Jump side to side the length of the towel, alternating feet and touching ground with opposite hand.IMG_3143.JPGIMG_3145.JPGDo this exercise for 1 minute.

Move #11:  Hop Over Run Around

(cardio, works legs)IMG_3149.JPGStarting at one end of the towel, hop the length of it and run around to your starting position.  Alternate sides running around.IMG_3151.JPGIMG_3152.JPGIMG_3153.JPGIMG_3154.JPGDo this exercise for  1 minute.

Move #12: Jumps Up and Back

(cardio, works legs)IMG_3160.JPGStart by standing on one side of the towel at the end.IMG_3161.JPGMake little jumps over the towel, left and right, while moving up to the top of the towel.IMG_3162.JPGIMG_3164.JPGThen the same jumps going backwards.IMG_3165.JPGDo this exercise for 1 minute.

Move #13:  Fast Feet

(cardio, works legs)IMG_3174.JPG

Starting at one end of the towel, run each foot over the towel and back while moving down the towel.IMG_3176.JPGIMG_3175.JPGIMG_3179.JPGThen do the same going back the other way.  Do this exercise for 1 minute.

Move #14:  Criss-cross Jacks

(cardio, works legs)IMG_3182.JPGStart at the end of the towel with legs apart. IMG_3183.JPGCriss-cross legs in the air and land with feet apart.  Do this up and down the length of the towel.IMG_3187.JPGDo this exercise for 1 minute.

So you can get a full-body workout with you and your towel in about 30 minutes!

Have you tried any of these moves before?  Would love to hear!

Toodle-oo,

Melanie

HNOTD:  10 Most Inspiring Fitness Success Stories

 

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