Towel Workouts Single-Leg Squat with Towel Put towel underneath one of your feet in a square shape and then slide it out as you squat. Sliding Reverse Lunge Muscles Worked: Hamstrings and Quadriceps. Take a towel and double it and place the upper part of your foot on it and slide the towel back as you assume a lunge position. Be sure to keep your back straight and your leg at a 90 degree angle. Repeat with the other foot after your have completed 12-15 reps with the first foot. Hamstring Pull Muscles Worked: Glutes, Ham, Back Lay with your body prone to the floor and pull the legs and move the rest of your body forward.Use your arms to pull the rest of the body forward. Ab Slide Muscles Worked: Abdominals Put yourself in a plank position and bring your hands up as you slide the towel upward. The Move: Heel Slide Muscles Worked: Soleus, Calves, Hamstrings, Glutes Lie down on ground, knees bent, heels on top of towels, hands at sides. Lift hips a few inches off the ground. Holding core tight and keeping hips raised, slowly push through heels until legs are straight with bend in knees. Hold for a second. Slowly pull heels back in towards body. Continue to slide feet in and out for 12-15 reps. Inch Worm Muscles Used: Upper Body and core Stand with your feet shoulder width apart and place your hands on the ground in front of your toes. Your knees can be bent slightly. Slowly walk your hands out away from your body shifting your weight onto them. Slowly walk your hands back toward your feet. Continue for 12-15 reps. Lat Pull Down Swimmers Muscles Worked: Chest and Back Sit on all fours with chest toward floor. Keep back straight and bring two arms out as you swim across the floor. You can place the towel under your legs and your chest. Lay it out or fold it. Mountain Climbers Muscles Used: Upper Body and Core With shoulder length place flat palms on floor. Put one leg forward bent under body and extend other leg back. While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both feet. Walking Plank Muscles Worked: Core, Upper and Lower Body Start in a plank position and put the towel into twos and position it on your end of your legs. Walk from one end of the room to the other and then back again keeping the towel behind you as you push forward. Bridge Push Muscles Worked: Back, Hip Adductors and Abductors and Abs Start in a bridge position and lift your hips off the ground and move with legs forward. Uneven Pushups Muscles Worked: Core and Upper back, Arms Get into a pushup position with your left hand on top of a rolled-up towel and your right hand on the floor Lower into a pushup until your chest is as close to the floor as possible Press back up. Modified Pushup with towel Muscles Worked: Core and Upper back, Arms Put towel on floor in square and do a modified pushup except use towel as a resistance square. Straight-Arm Crisscross Muscles Worked: Obliques Lie faceup on floor with knees bent and aligned over hips, and calves raised and parallel to floor. Hold ends of a towel in each hand, arms extended so towel is stretched over knees. Roll head and shoulder blades up off floor while extending left leg to about 45 degrees from floor and moving towel to outside of right knee. Then extend right leg and bend left knee, moving knees alternating to chest. Back Pull Muscles Works: Lats Bend arms and lowering the towel down behind your head. Raise and lower towel or move it side to side. Bicep Curl Muscle Worked: Bicep While standing, hold a hand or larger towel in your hands with your arms at your sides and your hands positioned just below your waist. Curl the ball up to your chest while keeping tension on your biceps. Slowly lower the ball and repeat. For a Side curl bring towel to the side. Arm Extension Muscles Worked: Triceps Roll up the towel lengthwise. Place one end in your left hand. Straighten your left arm directly over your head. Now, reach behind your back with your right arm and grasp three quarters of the way down the towel. Gently pull the towel behind your head with your right arm, bending your left arm behind your head, so your elbow points straight up. Inhale, holding the towel steady. Exhale and extend your left arm back to starting position, keeping tension on the towel with your right arm. Repeat on the other side. Continue for 12-15 reps. Chest Fly Muscles Worked: Chest Fold your towel and bring your elbow to chest and then back out. You can do this standing or lying down prone position.