Time: 45 minutes
Floor exercises are a great, no-equipment way to get a full-body workout. Perfect for when the gym is busy and you don’t feel like waiting for equipment, or at home, this workout uses seven different floor exercises to tone and firm your muscles.
Cody’s Floored by Fitness Workout
- 5 minute warm up with cardio of your choice (treadmill, elliptical, bicycle, stair master, etc…)
- 3 sets of 12 reps for each of the following exercises:
- Push ups: Choose between traditional, full-length push ups, or the modified, knee-down style. Make sure your elbows bend to 90 degrees, your back stays straight, and your nose brushes the floor with every push up.
- Crunches: Do traditional crunches for your first set of twelve, bicycle crunches for your second set, and side oblique crunches for your third set.
- Squats: Use your own body weight, or hold dumbbells out at shoulder-height for added intensity, for your squats. Make sure you keep your head up, back straight, knees above your toes, and bend to 90 degrees each time.
- Lunges: Stand with your hands on your hips, or with dumbbells in your hands at hip height, as you descend in each lunge. Try and make each lunge as deep as possible, with the forward knee bending to at least 90 degrees per lunge.
- Superman: Lay stomach-down on the mat with your arms and legs extended outwards to the front and back. Keeping your torso as still as possible, raise your arms and legs upwards so your back creates an inverse curve.
- Quadraped leg lift: On your hands and knees, lift your right leg, keeping the knee bent at a 90 degree angle, so that your thigh is parallel to the floor and your foot is pointed upwards. ‘Pulse’ your raised leg up and down five times before switching legs.
- Burpees: Start in a low squat position with your hands flat on the floor, shoulder-width apart. Jump your legs back so you are in a push-up position, do one push-up, then jump your legs forward into your beginning low squat position. Repeat.
- 5 minute cool down and stretching session