Washcloth Workout!

This is a Body Sculpting pattern from www.turnstep.com. (pattern 17010)

All you will need is a hard surface and four hand towels for your workout. You may want a mat as well, for your back or knees when you are lying on the floor.

The Washcloth Workout works every part of your body during each exercise and is therefore a multi-functional and more difficult workout, but there are ways to modify it and to work your way up to more advanced moves. Try to do at least one of these moves at each workout, or do the entire workout in one day at least twice per week. Try to do at least 12 repetitions each and work up to three sets of each exercise.

1. Shoulder extensions will work your shoulders, back, triceps, core and glutes. Start in push-up position with your hands under your shoulders with the towels under each palm, back straight, abs pulled in tight. You can have your knees on the ground if you need to. Keep your body still and slide your left arm out in front of you. Hold for 1 second and return your hand back to under your shoulders. Repeat with the right. The farther out your hand goes, the more advanced the workout, so start slowly to prevent injuries.

2. Sliding lunge works your core, glutes, quadriceps and hamstrings. Stand with your feet hip-width apart and your towel under each foot. Slide your left foot back into a lunge, bending your right knee 90 degrees. Make sure your front knee is over your heel and not your toes. Slide back to start and repeat on the right foot. Backward lunges will be better than sliding front to prevent you from sliding forward to much and falling.

3. Side sweep will target your shoulders, core, obliques and thighs. Lie completely on your right side, hips stacked one on top of the other and place your legs straight out with your feet staggered or the top leg just slightly in front of the other for balance. Place one towel under your right forearm and one under each foot. Lift your hips forming a straight line. If this is too difficult, lean against a wall. Slide your feet back and forth like scissors. Do one set, then switch sides.

4. Heel slide will target your core, glutes, hamstrings and calves. This is my favorite exercise. Lie face up with your knees bent and your feet flexed. Place a towel under each heel. Keep your arms to your sides. Engage your abdominals and lift your hips off the ground. Make sure not to arch your back. Form a diagonal line from your knees to your head. Slide your heels away from your body and return. You can do one leg at a time with the other foot down if you need to, or to make it more difficult, raise one leg up and slide with one foot.

5. Quad killer will work your triceps, core glutes and quadriceps. Start in push-up position with your abs engaged, your back strong and not arched. Place a towel under each foot. Slide your left foot in toward your chest and return. Repeat on the right. Continue alternating legs for one set. You can put your knees down on the floor if you need to and alternating bringing in your knees toward your chest. To make this more difficult, bring both feet in at the same time, trying to bring your tailbone up toward the ceiling. You will feel your abs and your lats (side of your back) working more.

6. Wide V is a continuation of the Quad Killer to work your inner thighs and your core even more. When you are in your push-up position and your towels are still under your feet, slide both feet out to the sides, forming a wide V and return back to push position. This can also be done on your knees.

7. Total body slide targets your total body! Start in a push-up position on your feet or on your knees with a towel under each hand and one under each foot or knee. Shift your body weight to the right, sliding your right hand and foot over, then slide your left hand and foot over to meet it. Crab-walk sideways for as many counts as you can. Rest and repeat going the other direction.

Make sure that on all of your exercises, you are focusing on keeping your abdominals tight and engaged at all times. These exercises are great for when you are traveling or to do on your smooth kitchen floor. Stretch after each workout to ensure a full body workout and to prevent injuries. Use your judgement when extending your limbs out while sliding. There is a possibility that your could slip too far, so hold on to a wall or a sturdy chair for your first time if you need to. Have fun and stay fit.



Added by ??? at 6:04 PM on Sunday, August 23, 2009 EDT. Add to favorites (view favorites)
From: Southington, Connecticut (USA)
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