Home Towel Workout For Upper Body & Core Strength

Yes, there’s probably an infomercial-branded device somewhere that lets you do the workout shown on these pages for three easy payments of $79.99. No, you don’t need it.

“A towel is all you need to put together a full-body workout that challenges your body from angles it isn’t used to,” says Chris Burgess, a strength and conditioning coach and the owner of Lift The Bar.

“It’ll let you move through unusual ranges of motion with very little impact, increasing your core stability and body control.”

As a bonus, you’ll end up with a cleaner floor, too.

Perform the recommended reps for each move and then move straight to the next one.
Rest for one minute and repeat a total of three times.
Increase the reps if you can.

1a. Sliding Pike
1b. Sliding Squat Thrust
1c. Explosive Press-Up
1d. Archer Press-Up
1e. Body Saw

1a. Sliding Pike

Reps: 6-8

This is a core-tester and party trick in one.
Start with your feet on the towel in a press-up position.
Then, keeping your legs straight, bring your feet towards your hands and your hips up in the air.

1b. Sliding Squat Thrust

Reps: 12

Start in the top press-up position with both feet on the towel, then crunch your knees in towards your chest.
Pause and push them back out again.
Focus on control, not speed.

1c. Explosive Press-Up

Reps: 6-8

Prime your muscles with an explosive movement and they’ll be charged up for what’s to come.
Drop into the bottom of a press-up then explode out of the top, taking your hands off the floor.
Add a clap if you want, but it’s not necessary – especially on a hardwood floor.

1d. Archer Press-Up

Reps: 4-6 each side

Start with one hand on the towel in the top press-up position.
As you lower yourself towards the floor, slide your towel-hand out – keeping your arm straight – so you’re taking most of your weight on your bent arm.
Finish your reps on one side, then switch to the other.

1e. Body Saw