Upgrade your body-weight routine with a nifty multi-tasker from your bathroom.
Adding equipment is a great way to shake up a stale body-weight routine. “Incorporating a towel is a no-cost and efficient way to take your workout to the next level,” says personal trainer Melissa Paris, who created this workout. That’s because with every exercise, the towel provides either friction or tension to engage additional muscles. Complete the exercises as instructed, moving from one to the next with little or no rest. Rest for 30 to 60 seconds at the end (if needed), then repeat for a total of up to three rounds.
You’ll need: A towel
Watch one of our WH staffers perform the moves:
1. Leg Curl
Lie on your back, knees bent and both heels on a towel; lift your hips until your body forms a straight line from knees to shoulders. Slide your heels away from you as far as you can without dropping your hips. Pause, then return to start. That’s one rep. Do 15.
2. Seated Oblique Twist
Sit on the floor and hold the towel taut between your hands, arms straight and extended at shoulder height. Lean back and raise your feet about 30cm off the floor, keeping your core tight and knees bent. Too hard? Keep your heels on the ground. Pull the right end of the towel towards the floor, rotating your shoulders and torso. Pause, then rotate back to centre and repeat on the other side. That’s one rep. Do 20.
3. Lateral Lunge
Stand with your feet shoulder-width apart, hands on hips, and your right foot on a towel. Bend your left knee and push your hips back as you slide your right foot out to the side as far as you can. Pause, then pull that foot back to start. That’s one rep. Do 15, then switch sides and repeat.
4. Superman Press
Lie on your tummy, chest lifted, and hold a towel taut between your hands in front of your shoulders, elbows bent. Press the towel away from you until your arms are straight. Return to start. That’s one rep. Do 20.