A while ago, I shared a Total Body Quiet Workout on the blog and have found myself coming back to that workout when I’m looking for a workout that will work my whole body but not require any jumping or explosive exercises. Sometimes the seemingly easy bodyweight-only exercises burn the most but for some reason I’m able to talk myself into completing them on days when I’m not feeling as energetic. (This is probably why I love barre workouts! They’re totally killer but seem less intense somehow. I should probably know better by now and realize that when I do a barre workout, I’m going to get my booty kicked!)
When I still want to move my body in some way, a workout that takes place entirely on the floor sounds awfully appealing! And that’s why I created the workout I’m sharing with you today!
Total Body Floor Workout
I wanted to work out last week but I was feeling lazy, so I put together a floor workout that ended up challenging me in an unexpected way. Staying on the floor for an entire workout almost seems like a lazy workout but once you’re four minutes into this one, I promise you’ll be feelin’ the burn!
Put this Total Body Floor Workout in your back pocket to keep on hand when you need a quiet workout to complete (it’s perfect for a hotel room or apartment workout!) or when you want to sneak in a quick workout but aren’t in the mood to jump around.
To begin, you’ll perform each exercise detailed below for 90 seconds. Yep, 90 seconds! That’s a long time for any exercise, I know! Absolutely take breaks as needed, but try to get back into the workout as quickly as possible after you shake it out.
Round two will have you completing each exercise for 60 seconds and the final round is a 45-second push for each exercise.
For the exercises that have you working only one leg at a time (crossovers + fire hydrants) you have the option to complete the full amount of time on one leg before doing the same thing on the other side or dividing the allotted time between two legs, switching halfway through.
If you want to add a little floor-based cardio to this workout, complete a rotation of the following exercises for 30 seconds in between each exercise:
Okay, now let’s chat about the workout apparel I’m wearing in this post! I had the pleasure of selecting a new workout outfit from the Bealls Florida website and was immediately impressed by the affordability of the apparel (so many tops for less than $20!) and the quality of the brand names featured on the site. I had a hard time limiting my selection but in the end, I am really happy with the three items I chose! Here’s a breakdown of everything:
- Top: Under Armour Racerback Victory Tank ($19.99)
I am not sure why, but I LOVE highlighter yellow workout tops. I gravitate toward them year-round even when my pale skin should not be anywhere near that vibrant color! It’s just so darn happy and energizing!
The Under Armour top I’m wearing in this workout actually first caught my eye in a boot camp class a while back. I noticed a women wearing it in pink a month or so ago and when I saw it on Bealls Florida’s website, I scooped it up immediately! It’s form-fitting but perfect for workouts when you don’t want your top to slide down during exercises like mountain climbers or burpees. The neckline is also a bit higher than many workout tanks out there which I appreciate as well when I’m bending over a lot during my workouts and don’t want to give the world a peep show (even if it would be a very tiny peep show)!
- Capris: Under Armour Marlin Printed Capris ($39.99)
Is it just me or do you guys have certain pairs of workout capris you won’t wear when you know you’re going to be doing a lot of jumping, squats or lunges because you worry about them sliding down a bit or you’re concerned that the fabric isn’t quite thick enough so you think they could be see-through? Well, those concerns completely vanish with these capris!
I selected this pair of Under Armour capris on the Bealls Florida website because of the subtle yet eye-catching print but they are incredibly functional during even the sweatiest plyometric workouts! The capris stay in place and the material is smooth and doesn’t attract dog hair/shedding carpet hair which is something I’ve noticed more on my workout pants now that I play on the floor with Chase quite often. It’s the little things, right!?
- Shoes: New Balance 530 Athletic Shoes ($59.99)
Gosh I am such a sucker for heathered prints on everything! Naturally this pair of New Balance sneakers called to me because of the heathered print and the pretty pop of pink but I cannot say enough good things about the comfortable fit of these shoes. They’re the perfect balance of supportive without feeling too chunky and despite the comfortable, cushioned heel, the shoes feel lightweight and ideal for a myriad of workouts from running and boot camp workouts to long summer time walks outside! I typically keep a pair of sneakers in our laundry room as my go-to pair of sneakers for walks with Sadie so I don’t have to run upstairs before we head out the door and these shoes just replaced a previous pair of New Balances I’ve been wearing for years ever since Disney’s Jingle Jungle 5K I did with Ryan back in 2013. (Clearly it was time to retire those shoes! I can’t even begin to guess how many miles I put on them over the years!)
- LOWER BODY
Crossovers: Begin in a tabletop position with your core engaged and your hands under your shoulders. Extend your right leg out straight, behind your bent left knee. Sweep the right leg out to the side. Keeping the knee straight, sweep the leg back down behind the left knee to complete one rep.
Fire Hydrants: Begin in a tabletop position with your core engaged and your hands under your shoulders. Keeping your knee bent, move the knee off the ground, away from the midline of the body. Pause briefly at the top and slowly move the knee back down to the starting position.
- UPPER BODY
Hand Release Pushups: Begin in a plank position with hands under and slightly outside of your shoulders. Bracing your core, lower your body until chest touches the floor. Lift hands off the ground before quickly placing them back on the ground and pushing up to return body to starting position. (Optional: To further engage your lower back, you may also lift your toes off the ground when you lift your hands off the ground.)
Plank Shoulder Taps: Begin in a high plank position with your wrists under your shoulders and feet hip-width apart. Touch your left shoulder with your right hand and return to high plank position. Touch your right shoulder with your left hand and return to high plank position.
Windshield Wipers: Begin on your back with your legs raised 90-degrees. Anchor your arms out to your sides and rotate your legs to one side. Stop before your legs reach the floor and then slowly rotate the legs to the other side.
In and Out Crunch: Lift your torso into an upright position with your arms out straight while simultaneously pulling your knees into your chest. Push your legs out straight while leaning back and bracing your core before lifting your torso back into an upright position and drawing your knees back into your chest. Repeat.