4-Move At-Home Strength Workout: The Paper Towel Workout

Over the past few months, we have gotten accustomed to at-home workouts. While it can be convenient (no commute to shower and go to work, nobody knows if we don't wash our workout clothes as frequently...), I don't know about you, but I'm getting a little tired of my same old workouts and limited equipment.

While most gyms remain closed, we are teaming up with some of our friends and Coaches to provide quick and efficient workouts that will break the boredom and keep you motivated.

Today, we're sharing a four-movement strength workout from Coach Sarah (2021 Fitness & Adventure Retreat in Costa Rica) that only requires a hard surface, like a wood floor, and a small towel, paper towel or even a pair of socks so you can glide... spoiler alert! Do this circuit 2-4 times with a 60-second rest in between.

Movement #1: Side Lunge

1. Stand with your left foot on the towel and your bodyweight shifted into your right foot.
2. Send your hips back and down with the weight in your right leg as you glide your left leg out straight and to the side into a lunge.
3. Return to standing. Do 10-12 reps and then switch sides and repeat. 

Movement #2: Single Leg Deadlift

1. Begin in the same position with the left foot on the towel and weight in the right foot.
2. Hinge your hips back as you glide your left leg back behind you. You can counterbalance with the opposite arm.
3. Return to standing. Do 10-12 reps and then switch sides and repeat.

Movement #3: Tuck/Pike to Push Up

1. Come into a plank position with shoulders over wrists and feet on the towel (or each foot on a separate towel).
2. Option 1: Tuck your knees into your chest and press your heels away. Come onto your knees and do a pushup. Return to plank.
3. Option 2: Pike hips up, press heels away and then do a full pushup. Return to plank.
4. 10-12 reps.

Movement #4: Hollow Body Hold

1. Lie on your back. Tuck your knees into your chest so your low back is on the floor, shoulder blades off the floor.
2. Option 1: Keep one knee pulled in by your chest, reach your arms down your sides towards your feet.
3. Option 2: Keep legs straight at a 45 degree angle with hands reaching towards your feet.
4. Option 3: Keep legs straight at a 45-degree angle and lift your arms above your head in line with your ears so you are in a banana shape.
5. Hold the movement for 30 seconds. Switch and repeat.