This post is sponsored by Adidas. All opinions—as always!—are my own. 

This sliding towel home workout is a sort of mashup between the quiet home workouts I’ve been posting regularly and my slider workouts. It’s broken up into three sequences, which you’ll flow through before resting and repeating. It’s low-impact and only requires a dish towel, making it perfect for doing at home without complaints from your downstairs neighbors.

In today’s workout, I’m wearing Adidas x Universal Standard Biker Shorts (they come in maroon and black as well). My top is old, but you can check out the current selection of tanks here. I’m ALL about biker-length shorts these days!

Sliding Towel Home Workout

Equipment Needed:

• Dish towel – We’ll use this for the sliding exercises and for tension between our hands. If you’re doing this workout on carpet, use a hardcover book or paper plates as your sliders.

This workout will take you 28 minutes to complete. It’s broken up into three sequences, and each is structured a little differently. This slider towel home workout is meant to be done along with the video, so don’t be discouraged if the written description below is confusing! I’ll be guiding you through the whole time. The general idea is that you complete the sequence of movements, rest for 30 seconds, then repeat. In the first, you’ll complete the sequence twice on each side. In the second, you’ll complete it three times total. And in the third, you complete it once on each side.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

• 5-Min Warm Up
• 7-Min Gentle Warm Up (no jumping)

Workout Breakdown

Sequence 1 – Lower Body

See 2:48 in the above video for a preview of the exercises. Repeat twice on each leg.

• (60 sec) Sliding Back Lunge to Deadlift
• (15 sec) Hold the Deadlift Balance
• (45 sec) Knee Slide + Split Lunge Pulse
• (30 sec) Single Leg Bear Plank Knee Tuck
• (15 sec) Single Leg Bear Plank Hold

Sequence 2 – Total Body

See 16:47 in the above video for a preview of the exercises. Repeat three times.

• (30) Squat to Calf Raise, towel held in hands
• (30) Hold Squat and Lift x2 – Row Combo the arms
• (15) Squat Pulse
• (45) Cobra (knees on towel) + March Up x2 Walk Forearm
• (30) Forearm Plank Knee Taps – alternate then both together
• (15) Marching Plank

Sequence 3 – Core/Shoulders Finisher

See 27:03 in the above video for a preview of the exercises. Repeat once on each side. 

• (30) High Plank Slide In, Windshield Wiper*
• (15) Windshield Wiper (foot is hovering off towel)
• (30) Twisted Forearm Pike to Side Plank Pulse x2*
• (15) Twisted Forearm Pike
• (15) Side Plank Hip Pulses 

Enjoy this towel home workout!

xo Nicole