Take your routine on vacation with this crazy fun (and powerful) total-body workout that just screams shorts, swimwear, and sun hats—all you need is a beach towel!
Let's face it—no one wants to be stuck inside at the gym when it's warm and sunny outside. You'd much rather be at the beach! Luckily, these six moves will take you from sweat session to sand in no time. It's just a bonus that you'll feel amazing and look great in time for all the season's fun in the sun.
Designed by Lindsey Clayton, an instructor at Barry's Bootcamp and trainer featured on Bravo's Workout New York, this workout is effective and can be done just about anywhere. (Try this Barry's Bootcamp-Inspired Abs, Butt, and Core Workout too!)
"This is a full-body workout that's going to test your balance and strength and really chisel out your summer six-pack," says Clayton, who also co-founded Brave Body Project with BFF Amber Rees. "There's so much you can do with a towel," she says, which works perfectly here in lieu of a slider disc. Just make sure you have a hard smooth surface to work on.
Maintaining a steady and strong core is crucial to get the most from these moves, says Clayton—without it, you're going to fall. But don't worry, these exercises are meant to be done slow and controlled. This "really allows you to connect to your body more, engage all the right muscles, and make sure your form is perfect," she says. (Want more? We've got 8 Total-Body Exercises to Help You Glide Your Way to a Better Body.)
You will need: a beach towel—that's it!
How it works: Do this whole circuit once or twice through a few times a week.
Total Time: up to 30 minutes
1. Single-Leg Sliding Bear Plank
Start in high plank position with folded beach towel under left foot, right knee driving into chest.
Brace and maintain a steady core while sliding left foot in to meet opposite knee. Right foot will naturally find its way on top of left. Slide back to starting position. That’s one rep.
10 on each leg
2. Sliding Skater Lunge to Deadlift
Step on folded beach towel with right foot, and slide out into a side skater lunge. Tap right foot with left hand. (Right arm will naturally swing behind body.)
Squeeze inner thighs while bringing right leg in and back to standing.
Shift weight on to left foot (standing on the floor) while bringing right leg straight back into a deadlift position. Torso leans forward, and right hand can come down to help balance. Come to stand. That’s one rep.
15 on each side
3. Sliding Oblique Pike
Start in forearm plank position with folded beach towel under both feet. Cross right leg over left, rotating left hip down slightly.
Using core, slide feet in while piking hips to the ceiling, coming as high and as close to chest as possible without bending legs.
Slowly slide with control back to plank position. That’s one rep.
10 on each side
4. Zombie Push-Up
Stand tall with folded beach towel under both feet, arms reaching overhead.
B. Place hands down on floor in front of you. Slide out to high plank position.
C. Holding core tight, lower down to forearm plank one arms at a time. Then reverse the movement to return to high plank.
D. Using core, slide feet back in to chest and come to standing. That’s one rep.
5. Side-Lying Sliding Sit-Up
Lie down on right side with folded beach towel under right hand, left hand placed on floor in front of you. Legs straight and stacked.
Press in to the towel while sliding upper body all the way out.
Use triceps and core to slide towel back up and in toward starting position. That’s one rep.
10 on each side
6. Starfish Sit-Up
Lie down with legs long and open, arms above head, hands holding either end of a rolled beach towel.
In one swift movement, lift arms and legs to meet in a V position. Hold for one or two counts.
Slowly, with control, lower back to starting position. That’s one rep.