Full body workout: use a towel for resistance training to make muscles work harder

Posted by for Strong Women

Strong Women ambassador and fitness trainer Alice-Rose Miller challenges her muscles by using a towel for resistance training in this quick and effective full body workout. 

Think dumbbells are the only way to get strong? Think again – you can find the perfect strength training tool where you’d least expect it: the bathroom.

We’re using a towel to build muscle – sliding it against the floor for added resistance and rowing it for isometric training. This unassuming piece of terrycloth might not look it, but it has the potential to challenge your muscles for an intense full-body workout.

So, before you even think about throwing in the towel, use it. 

ISOMETRIC TOWEL ROW

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Full body workout: Strong Women ambassador and fitness trainer Alice-Rose Miller demonstrates isometric row using a towel in this quick, but efficient 10 minute workout
  1. Place the towel under both feet and hold onto each end. 
  2. Hinge forward at the hips, leaning your torso slightly towards the ground. 
  3. Keep your back and neck straight, with a slight bend in the knee. 
  4. Bend arms so that they touch the sides of your body and your elbows are moving towards the ceiling. 
  5. You should feel this tension in between your shoulder blades, keeping your shoulders down and back. 
  6. Hold for 30 seconds (you’ll feel the muscles tensing) and then release. 

Hold the static position for 30 seconds

REVERSE LUNGE USING A TOWEL

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Full body workout: Strong Women ambassador and fitness trainer Alice-Rose Miller demonstrates reverse lunge using a towel in this quick, but efficient 10 minute workout
  1. You’ll need a hard floor to perform this sliding move (not carpet). 
  2. Stand with your feet hip width apart and the towel underneath your right foot.
  3. Tuck your tailbone under and open up the chest. 
  4. Bend your left knee as you gently slide your right foot (that’s on top of the towel) back behind you – so that you end up in a reverse lunge position. 
  5. Slide your right foot back up to starting position – pushing your weight through the front heel to do so. 
  6. Keep your back straight and head up throughout the movement. 
  7. You can place your arms wherever it feels comfortable – be it on your waist or held in front of you.

10 reps on each side 

HAMSTRING CURL USING A TOWEL

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Full body workout: Strong Women ambassador and fitness trainer Alice-Rose Miller demonstrates hamstring curl using a towel in this quick, but efficient 10 minute workout
  1. Lie down on your back with your knees bent and the towel placed underneath both feet. 
  2. Raise yourself up into a glute bridge, with your elbows pressing into the floor and your toes off the ground (so that the weight is in your heels). 
  3. Slowly extend the legs out in front of you, sliding the towel along the floor. 
  4. Slide the towel back towards your bum into the starting position. That’s one rep. 
  5. Make the movement slow and controlled – keeping your core engaged and your hips up the entire time. You should feel this in your hamstrings

Do 10 reps 

Rest for 60 seconds. Do a total of 3 rounds of the entire set. 


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