After you finish this workout, you’ll understand why hockey players have such phenomenal butts. That whole low-friction surface thing is no walk in the park.
As a devoted boycotter of expensive gym memberships, this is one of my new favorite workout routines. You’ll need two dishtowels. That’s it. No fancy equipment. Now, you may recall me embarrassingly admitting that for this chair workout I had to go to my parents’ house because…I didn’t own chairs (I do now!!! I’m a grownup!!). But even I own dishtowels.
If you have a hardwood floor, that’s ideal, but if not (I don’t have one of them thangs either…damnit), do the workout in your kitchen. I’m assuming you don’t have a carpeted kitchen. That’d be…different.
Equipment I Used:
- 2 dishtowels
- Gymboss Interval Timer
Set your Gymboss Interval Timer for 30-second intervals of work followed by 10 seconds of rest. You’ll go through this sequence 9 times, for a total of 45 rounds. This workout takes 30 minutes, but if you want to cut it back to 20, just go through the whole sequence 6 times instead. Complete as many reps of the exercise as you can (without sacrificing proper form) during the 30 seconds of work.
- Sliding Plank Crunches: If you’ve ever used a power wheel/ab roller, you’re familiar with this move. Start in plank position with feet on a towel. Slide feet forward in unison, tucking your knees into your chest. Slide them back out into starting plank position before repeating the crunch tuck.
- Sliding Side Lunge (Right): Start standing with your left foot on a towel and your right foot on the ground, shoulder-width apart. Slide your left foot out to the side, bending your right leg in a deep squat. Stand back up, steadily sliding your left foot back inward.
- Sliding Side Lunch (Left)
- Sliding Mountain Climbers: Start in a plank position with a towel under each foot. At a quick pace, slide one foot up, bringing that knee to your chest, and alternate, sliding the other foot up as you slide the first foot back. Just like a traditional mountain climber (horizontally running in place), only keeping your feet on the ground.
- Reverse Plank Heel Slide: Start in a bridge position: shoulder blades on floor, knees bent with feet on a towel, butt lifted. Slide your heels out on the towel, keeping butt off the ground and body in a straight line, until you’ll outstretched in a reverse plank position. Pull heels back inward until you’ve reached your starting position. This move targets your hamstrings. And by “targets” I mean “f#@*ing brutalizes.” In a good way.
Sorry for the poor photo quality with this post. Shooting at night after work leaves me with two crappy options: washed out flash pictures or grainy dark pictures. One day, when I’m a professional blogger, I’ll have all the sunlight and daytime hours in the world to take beautiful pictures. Until then…