5 Towel Exercises For A Full-Body Workout

5 Towel Exercises For A Full-Body Workout

Often we feel limited when we workout at home, especially if we don’t have any exercise equipment.

We think we can’t really challenge ourselves at home.

But not only are there TONS of challenging bodyweight exercises you can do, BUT there are even some great household items you can use to add variety and extra challenge to your home workouts.

And one of those household items is a TOWEL!

Using a towel you can reduce traction and make some basic bodyweight moves even more challenging. Below are 5 of my favorites to combine into a full-body workout. (And if you don’t have hardwood or tile floors, you can even do these on carpet with paper plates or furniture movers!)

5 Towel Exercises For A Full-Body Workout

Towel Burpees – Get your blood pumping and whole body working with this core-intensive Burpee variation!

towel-burpee

To do Towel Burpee, start standing tall with your feet close together and the towel/towels under your feet. Then squat down and bend over to place your hands on the ground. As you place your hands down on the ground, slide your feet back on the towels until you are in a plank position with your hands under your shoulders.

Then quickly slide your feet back in toward your hands and stand back up, squeezing your glutes at the top. You can reach your hands up overhead as you stand up. Quickly repeat the move, placing your hands back down on the ground as you slide back into a plank position before sliding back in and coming back up to standing.

This is a great core-intensive burpee variation that is super challenging, but also low-impact.

To make the move harder, perform a push up after you slide back and before you slide back in to stand up!

Fly Push Ups – If you want to smoke your chest, shoulders, tricep and core, you need to try the Fly Push Ups! Beginners will want to start by sliding only one hand out to the side before performing the push up OR they may want to do the variation below from their knees instead of toes.

fly-push-up

To do the full Fly Push Up, place a towel under each hand with your hands close together under your chest and your body in a nice straight line from your head to your heels.

Keeping your body in a nice straight line, slide both hands out wide to perform a fly and lower down to the bottom of a push up. Do not shrug your shoulders as you slide your hands out. While you want to slide out wide, do not go so wide that you really shrug or tuck your chin.

Then slide your hands back together, pulling your hands back in using your chest as you come back up to the top of the push up. Feel your chest and shoulders working to pull your hands back in and together as you come to the top of the push up. Make sure your body moves as one unit and your core is braced. Do not tuck your chin or let your butt go up in the air or your hips sag.

Repeat the move, sliding both hands out as you lower back down.

Alternating Side Lunges – This is a great move to not only get your blood pumping but also really target your glutes AND your inner thighs.

alternating-side-lunges

To do Alternating Side Lunges, place a small towel under each foot. Start standing tall with your feet together.

Then slide one foot out to the side, bending your standing leg as you sit your butt back. You can lean forward slightly to hinge at the hips and sit your butt back, but don’t round over. Slide out as far as you can. You can also reach your opposite hand down toward the foot of your standing leg to help yourself load your glute.

Drive back up to standing and slide your leg back in. Feel the glute of the standing leg work to drive up as you pull your foot in with the inner thigh.

If this is your first time, just make sure you don’t slide out too far or you may end up in the splits!

2-Way Plank Wipers – I love both Towel Plank Jacks AND Towel Plank Wipers so I figured…Why not combine them into one movement. Therefore we now have the 2-Way Plank Wipers! Beginners can break down the move and just do one or the other or even do this move without the towels.

2-way-wipers

To do the 2-Way Plank Wipers, set up in a plank from your forearms with a towel under each foot. Keeping your core braced, slide one leg up and out to the side. While your hips may rotate a bit, you don’t want them to sag or let your butt go way up in the air.

Slide the foot out and up then slide it back into the plank position. Then slide your other foot up and out to the side. Bring that foot back in.

Then after performing a wiper to each side, perform a plank jack sliding both feet out at the same time. Once you slide both feet back together, repeat the movement, first sliding out to one side then the other!

Glute Bridge and Curl – Whether you sit all day, want to lift more, run faster or simply want a nice, strong and sexy backside, the Glute Bridge and Curl is a must-do move!

glute-bridge-and-curl

To do the Glute Bridge and Curl, you can use one larger towel or two small towels. Beginners will need two small towels so they can do a single leg variation, sliding one foot out at a time.

To do the Two-Leg Advanced variation, place a towel under each foot and start in the glute bridge position with your knees bent and upper back and arms driving down into the ground. Make sure to engage your glutes and your abs to protect your low back as you do this move.

Keeping your glutes engaged, slide your feet out away from your butt. Straighten your legs out in front of you as far as you can, letting your butt lower down toward the ground. Your glutes may touch the ground, but you shouldn’t let your hips sag or release tension. They should lower because your legs are extending.

Once you straighten your legs out fully, curl your heels back in, bringing your hips back up again into a glute bridge. Really pull your heels back in with your hamstrings by driving your heels into the towels and dragging them back in.

When you pull your heels back in, make sure you bridge up. You should perform the curl and bridge back up as one movement. It should’t be curl in then bridge up, but actually bridge up as you curl back in. Then repeat the movement. Make sure your abs are engaged. You do not want to feel your low back taking over. In the bridge, make sure you don’t arch your low back as well.

Using these 5 Towel Exercises, you can get in a great full body workout!

Functional Fitness – Barrel Training

Functional Fitness – Barrel Training

Functional fitness is a term that is tossed around a lot these days. It gets used for about every new piece of equipment that comes out.

But for something to really qualify as functional fitness it has to be something that translates to better movements in every day life.

Functional fitness generally means doing compound movements that move you in every direction and force you to move and twist and turn with awkward weights. It means doing movements that will strengthen your body to handle any challenges you may encounter in every day life without getting injured.

And one great functional fitness tool we like to use at the gym is the Barrel.

No we aren’t necessarily all moving barrels around in every day life. But we are required to push and pull and move awkward heavy objects more than we probably even realized. We are asked to twist and turn and stabilize in imperfect positions.

And that is why barrels are such a great training tool. They force you to move in every direction and grip these heavy awkward things. They force your body to constantly adjust and stabilize so that you don’t fall over or push or pull the barrel over.

They force you to push and pull and rotate using your entire body since most of the time in every day life we aren’t simply using one muscle group to move.

Below is more information about getting your own barrels as well as 15 of our favorite Barrel Training Moves to get in a great functional core workout.

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Perfecting The Plank and a Core Burn Out Workout

Perfecting The Plank and a Core Burn Out Workout

Planks are always a popular exercise. And with good reason. They are a great core exercise!

The problem is…it has become a competition to hold a plank the longest. When how long you can hold a plank isn’t near as important as your ability to properly engage and contract the muscles of your core intensely.

It is a much better test of core strength to challenge yourself to engage the muscles of your core so intensely that you create “shakeage” within seconds of starting the plank rather than compensating just to hold longer. If you can engage your muscles so intensely that they are shaking, you will be able to use your core and recruit the muscles of your core more efficiently during other movements.

Developing proper core strength and learning how to properly engage the muscles of your core is why you should truly be including planks in your workout routine. You want to use them to strengthen your mind-body connection!

Below are some tips to help you get the most out of the Basic Plank as well as a few basic variations and a great core burn out workout.

 

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Learning To Use The Power Wheel – 11 Power Wheel Exercises

Learning To Use The Power Wheel – 11 Power Wheel Exercises

The Power Wheel is a great advanced core training tool. It creates instability and really forces your core to engage and work during compound movements. It can take plank, crawls and glute bridges to the next level.

However, you must make sure that your core activates and engages correctly before using the Power Wheel or you could end up engaging your low back instead of your abs and glutes.

But once you are ready, or using some of the beginner movements below to build up, you can use the Power Wheel to test your core strength and learn how to engage properly during more challenging, unstable and compound movements. (Plus the Power Wheel can be a great home gym tool if you are looking to focus on core strength and stability!)

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Lunge For Stronger Legs And Glutes – Functional Lunge Variations

Lunge For Stronger Legs And Glutes – Functional Lunge Variations

Squats and Deadlifts are often touted as the head honchos of lower body exercises because they are compound, functional exercises. Heck, the deadlift is even held in high esteem as a back exercise. And while both moves are a great way to strengthen your lower body, you can’t forget about lunges.

Lunges very often take a back seat in our programming. They aren’t the main lift and, often when they are used, they are aren’t used in every direction like they could be.

But the Lunge is an extremely functional exercise that we need to include in our workouts.

Lunges work your entire leg and can target your legs from a variety of angles as you move in different directions. While most Squat and Deadlift variations are sagittal plane movements.

Lunges are also a very “reactive” movement as well. Think about when you move or react to change directions or go after a ball or even chase a child around a playground…You’ll be surprised by how often it is a lunge like movement to react and change directions and chase.

So if you’re moving like that and constantly moving and lunging in every direction, why wouldn’t you want to strengthen those same movements in your workouts? Why would you ONLY focus on sagittal plane lifts like the deadlift and squat?

YOU WOULDN’T!

Start strengthening your legs and glutes with these wonderfully functional Lunge Variations.

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The Best Of Redefining Strength 2015

The Best Of Redefining Strength 2015

Over this past year, we shared 100s of new exercises as well as workouts and fitness tips. All to help you reach your fitness goals. Here are some of our favorite articles, most popular articles and down right ESSENTIAL articles to help you set some New Years Resolutions and develop a program to help you succeed.

Most Popular Post

Can you guess what it is!?!

Work Those Glutes

Activate those butt cheeks!

Core Strength

Strengthen your core.

Injury Prevention

Move and feel better.

Functional Fitness

Learn to use fun toys!

Workout Programs

Check out a few of our programs.

Most Popular Post:

And our Most Popular Post of 2015 was….. 15 Plank Variations! side-plank-oblique-twist You all found this post so useful and interesting you shared it over 20,000 times! Thanks for spreading the love! Our readers also enjoyed our 5 Quick Booty Burners post enough to share it 4,000 times. And, while not one of our most shared post, it was one of our Top Viewed posts over the last year – Glute Activation – 10 Must-Do Moves. Apparently, people wanted to strengthen those butt cheeks in 2015 (or prevent and alleviate hip and low back pain since that post was also among our most viewed!) Low back and hip pain weren’t the only aches and pains you all were looking to prevent. Another top post of the year was Foam Rolling to Prevent and Alleviate Neck and Shoulder Pain. Foam rolling was actually popular enough that a celebrity trainer shared our Lower Body Foam Rolling Moves as well! If you sought out any of these posts this past year and are looking for a program to help you kick off the New Year, check out our 21-Day Kick Start!

Work Those Glutes

Glute Activation became a very sexy phrase over this past year and honestly it happened for good reason – most of our glutes aren’t actually working and firing properly! side balance leg lifts flute activation Because most of us sit too often during the day, our hips become tight and our glutes become inactive. This can lead to a whole host of problems and pains and injuries. It also generally means we can’t move as well, run as fast or lift as much. It may also me we don’t have the perky posterior we want! That is why Glute Activation and our Glute post are among our favorites as well as our most popular and essential!

And as this year may easily be deemed the year of Glute Activation, here is our 28-Day Booty Burner Challenge. This program has 28 days of quick glute activating workouts you can easily do at home, as warm ups before your lifts or even on off days to keep those glutes strong and working!

Core Strength:

Core strength – we all know it is important. That is why our 15 Plank Variations post was so widely shared this year. And, while Planks are a great move to strengthen your core, they aren’t your only option. Actually, a good core training program, includes many different elements – unconventional full body moves with asymmetrical loading, anti-rotational moves, rotational exercises…even crunches and sit up. downward-dog-abs Below are some of our recommended reads about developing Core Strength:

And here is one of our most popular products – The 30-Day Core Challenge. Thirty days of core workouts to help you strengthen everything from your shoulders to your knees!

Injury Prevention:

Because we all seem to sit way more than we should, we develop poor posture, imbalances and compensations….all of which lead to injury. That is why in 2015, we wrote a number of articles about preventing and alleviating pain and injury. thread the needle stretch These articles are essential to review as we enter the New Year and you start developing a program and plan to help you reach your goals because these articles will help you not only prevent and alleviate injuries, but also move better, lift more and run faster! These articles include exercises for each piece of our 4 Step Injury Prevention Program – Foam Rolling, Stretching, Activation and Strengthening Exercises. Here are some of our favorite Injury Prevention articles:

If you have any aches and pains you want to get rid of, you should also check out our 21-Day Posture Fix. These workouts are 10 minute blasts you can break up throughout the day or do quickly at your desk or at home. They will help prevent and alleviate all those common desk job aches and pains!

Functional Fitness:

Functional Fitness is trending right now. The tools and equipment make working out fun. And the workouts are usually done in a community atmosphere, which not only makes working out more fun and social, but also helps hold you accountable so you are more likely to reach your goals. And because we are a functional fitness training facility, we not only use the tools, but like to help show others how to use them too. sled-exercises Here are some articles about how to use some popular pieces of functional equipment.

Battle Ropes have been especially popular, which is why we also created a 9-Week Battle Ropes Workout Program. Check it out here. It’s just $1 per week to get in a killer 9 weeks of workouts using the Battle Ropes!

Workout Programs:

Below are some of our most popular workout programs to help you kick off 2016 right. Also, below is a link to check out our newest program, the 21-Day Kick Start! This program includes not only a workout program, but also recipes and a meal plan. Plus, you’ll also get a 30-Day Elite Workout Library Free Trial, if you aren’t currently a member.

NEW - 21-Day Kick Start

Start developing healthy habits with our 21-Day Kick Start diet and exercise program!

21-Day Posture Fix

10 minutes a day is all you need to start alleviating those desk job aches and pains!

28-Day Booty Burner

Activate and strengthen your glutes with these quick workouts you can do anywhere!

30-Day Core Challenge

Strengthen and tone your core with this 30-Day Workout Program.