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.