All you need is your body and a towel—and the moves here to get a total body workout at home or on the go
With skin-baring season almost upon us, you’re undoubtedly eager to get your body ready. And my towel time workout will have you lean, firm, and dripping with sweat in just minutes! All you need is your body and a towel. This workout is based on the idea of rapid muscle response, which is what I use in all of my JCORE programs. It forces your brain to fire more rapidly, getting your muscles to quickly respond and make adjustments to your its position helping you burn more calories in a shorter amount of time. Sound too good to be true? Grab your towel and see for yourself!
Equipment: Small square towel
Do each exercise for 30 Seconds.
Do not rest between exercises.
Perform up to 3 cycles, 3 times a week.
This workout should be done on a non-carpeted surface.
1. Wax on-Wax off: Begin in a standard pushup position with your feet fully extended and your arms directly under your shoulders. Next, place your towel under your right hand and begin performing small circular motions clockwise. Circle for 15 seconds. Then, reverse directions and circle to counter clockwise for 15 seconds. Perform the same exercise as above with the towel under your left hand.
Coach’s tip: Be certain to contract your lower abdominal region, while keeping your hips parallel to the floor.
2. Double outs: Starting in a standard pushup position with the towel under the toes of both feet (feet are shoulder width apart), inhale and slide your knees under your body until they reach just under your navel. Exhale, and slide feet back out to their original position.
Coach’s tip: If you are a novice, you may want to start by simply sliding the towel up and down a few inches until your core becomes stronger.
3. Single sled slides: Begin in a standard pushup position with the towel under your right toe (feet are shoulder width apart). Simply, inhale and slide your right knee under your body until just under navel level. Exhale and slide your right toe back to its original position. Perform as many as possible. Switch to the left foot and repeat.
Coach’s tip: To keep your hips from dropping, be sure to contract your abdominal region throughout the entire exercise.
4. Lumber Jills: Standing in a wide squat position, lower your body down into a seated position. Grab the towel with each hand and pull taught and extend both arms in front of your body at chin level. Next, lower the towel down, until it is aligned it with your navel. Then, in one explosive motion, simultaneously raise both arms up over your head, while straightening your legs. Return to the starting position and repeat as many times as quickly as possible.
Coach’s tip: Make sure to sit back on your heels to prevent your knees from bending forward beyond your feet.
5. Towel twists: Start in a standard lunge position with your right foot forward, left foot back. Hold the ends of the towel with a closed fist and pull it taught and extend both arms in front of your right leg. With both arms extended lower your body into a low lunge position, while simultaneously rotating as fast possible to your right. Return to the starting position and repeat as many times as possible in 30 seconds. Switch legs and perform the same exercise this time rotating to the left side.
Coach’s tip: Your goal is to keep the towel parallel to the ground throughout the exercise.
6. Dip be do's: Stand in an upright position with hands on hips, with the ball of your left foot resting firmly on the towel. Next, in one sweeping motion, slide your left foot backward into a low lunge position. Hold for a second. Then, return to your original standing position repeating as many times as possible in 30 seconds. Place the towel under the ball of your right foot and perform the same exercise sliding the right foot backward.
Coach’s tip: Keep your back straight by pretending that you are having ice water poured down your spine. Brr!
7. Side sliders: Start in a standing position with your hands on your hips and the towel resting flat under your left foot. Next, slide your left leg out to the side and slightly lower into a squat position with you right leg. Then, retract your leg back to the original position. Perform as many as possible in 30 seconds. Move towel under right foot and perform on right side.
Coach’s tip: Keep your torso tight by looking forward and keeping chin parallel to floor.