Household Objects

Sliding Towel Home Workout – 28 Minutes, Total Body

April 27, 2020 by Nicole 1 Comment

Sliding Towel Home Workout - This low-impact workout is total body and 30 minutes long. You'll go through three sliding towel sequences. #homeworkout #towelworkout #sliderworkout #workout #fitness

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

Filed Under: Bodyweight, Full Body, Household Objects, Quiet, Sliders, Video, Workouts Tagged With: quiet workout, slider workout, towel workout

Slider Leg Workout Flow (15 Mins)

March 9, 2020 by Nicole Leave a Comment

I got a ton of positive feedback last time I posted a workout like this, so here we go with another slider leg workout! This quick lower body challenge flows from one exercise and variation into the next. Your goal is to get through the 6.5-minute flow on each leg without stopping.

Slider Leg Workout Flow

EQUIPMENT NEEDED

Link is affiliate.

Slider – I’m using a dish towel. If you have carpet, hard-cover books or DVD cases work!

This slider leg workout is a flowing sequence, so we’ll move from one exercise into the next variation without stopping. It’s a 6.5-min sequence, we’ll rest for 60 seconds, then repeat it on the other leg. The workout ends with a quick centering plank hold. Definitely easiest with this one to follow along with the video!

To modify, pause the video as needed. Otherwise, try to do the full flow continuously.

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

See 01:32 in the above video for a preview of the exercises.

Sliding Back Lunge (3 mins 15 sec)

Full range lunge
Hold for back knee slide
Hold for torso hinge
Full range lunge
Hold for back knee slide
Hold for torso hinge
Split lunge pulses

Sliding Warrior Lunge (2 mins 30 sec)

Full range lunge
Hold for upturned back knee slide
Full range lunge
Hold for upturned back knee slide
Drop back heel for windmill

Single-Leg Plank Knee Tuck (45 sec)

Full range tucks
Hold single-leg bear plank

Similar Workouts

If you loved this slider leg workout, check out these similar ones from the archives:

Another 15-minute slider flow focusing on glutes that mixes slider exercises and bodyweight variations.
This lower body slider workout incorporates resistance bands and sliders.
Check out all my other slider workouts from the years.

xo Nicole

Filed Under: Bodyweight, Household Objects, Lower Body, Sliders, Video, Workouts Tagged With: leg workout, slider leg workout, slider workout

Superset Pyramid Time Challenge Workout (Week 4)

January 23, 2017 by Nicole 3 Comments

Four down, one week to go! Of the superset pyramids we’ve done this month, today’s went by the quickest for me. It would make for a great workout finisher or is the perfect option on those days you “don’t have time” to workout.

Superset Pyramid Time Challenge Workout (Week 4)

Equipment I Used

For this workout, you’ll have two exercises that you’ll go through in a pyramid structure. You’ll do 10 reps of each, then 9 reps, then 8, 7 … finishing with 1 rep of each. The goal is to complete the pyramid of reps as fast as you can without sacrificing proper form. In the video, I go over ways to modify the two exercises to make it suitable for all levels. Be sure to warm up beforehand.

Forearm Plank to Pike to Reptile Crunch Slides | Start in a forearm plank with feet on sliders. Keeping your legs straight, pike your hips up into the air as high as you can, sliding your body into an upside-down “v” shape. Return your hips back down to plank position and then do a reptile crunch to each side, sliding your right knee in towards your right triceps and then left knee into left triceps. That’s one rep.

Jump Lunges (each set = 1 rep) | Start in a split-stance lunge position with one foot in front and the ball of the other foot planted behind you. Front knee is at a 90-degree bend with knee stacked over heel. Jump up, switching feet in midair and landing back in a split-stance lunge with the other foot in front. Repeat back to starting position. That’s one rep.

WEARING | Lululemon leggings (old but you can shop their current selection or check out these adidas leggings in a very similar shade of purple) // Puppies Make Me Happy tank (they have a Rescue Puppies collection that supports animal shelters!) // Adidas neo sneakers // Cory Vines sports bra

PSA

Every time I wear the above Lululemon leggings on the blog, I get questions about them and I always have to give the bad news that they’re old and no longer carried by Lulu. Well I just saw that Lululemon brought them back by popular demand!! I think I’m going to get another pair in the blue because they really are the best. Super high waist, supportive material, and the look is just so cool.