A while ago, I shared a Total Body Quiet Workout on the blog and have found myself coming back to that workout when I’m looking for a workout that will work my whole body but not require any jumping or explosive exercises. Sometimes the seemingly easy bodyweight-only exercises burn the most but for some reason I’m able to talk myself into completing them on days when I’m not feeling as energetic. (This is probably why I love barre workouts! They’re totally killer but seem less intense somehow. I should probably know better by now and realize that when I do a barre workout, I’m going to get my booty kicked!)
When I still want to move my body in some way, a workout that takes place entirely on the floor sounds awfully appealing! And that’s why I created the workout I’m sharing with you today!
Total Body Floor Workout
I wanted to work out last week but I was feeling lazy, so I put together a floor workout that ended up challenging me in an unexpected way. Staying on the floor for an entire workout almost seems like a lazy workout but once you’re four minutes into this one, I promise you’ll be feelin’ the burn!
Put this Total Body Floor Workout in your back pocket to keep on hand when you need a quiet workout to complete (it’s perfect for a hotel room or apartment workout!) or when you want to sneak in a quick workout but aren’t in the mood to jump around.
To begin, you’ll perform each exercise detailed below for 90 seconds. Yep, 90 seconds! That’s a long time for any exercise, I know! Absolutely take breaks as needed, but try to get back into the workout as quickly as possible after you shake it out.
Round two will have you completing each exercise for 60 seconds and the final round is a 45-second push for each exercise.
For the exercises that have you working only one leg at a time (crossovers + fire hydrants) you have the option to complete the full amount of time on one leg before doing the same thing on the other side or dividing the allotted time between two legs, switching halfway through.
Cardio Bonus
If you want to add a little floor-based cardio to this workout, complete a rotation of the following exercises for 30 seconds in between each exercise:
Apparel Details
Okay, now let’s chat about the workout apparel I’m wearing in this post! I had the pleasure of selecting a new workout outfit from the Bealls Florida website and was immediately impressed by the affordability of the apparel (so many tops for less than $20!) and the quality of the brand names featured on the site. I had a hard time limiting my selection but in the end, I am really happy with the three items I chose! Here’s a breakdown of everything:
- Top: Under Armour Racerback Victory Tank ($19.99)
I am not sure why, but I LOVE highlighter yellow workout tops. I gravitate toward them year-round even when my pale skin should not be anywhere near that vibrant color! It’s just so darn happy and energizing!
The Under Armour top I’m wearing in this workout actually first caught my eye in a boot camp class a while back. I noticed a women wearing it in pink a month or so ago and when I saw it on Bealls Florida’s website, I scooped it up immediately! It’s form-fitting but perfect for workouts when you don’t want your top to slide down during exercises like mountain climbers or burpees. The neckline is also a bit higher than many workout tanks out there which I appreciate as well when I’m bending over a lot during my workouts and don’t want to give the world a peep show (even if it would be a very tiny peep show)!
- Capris: Under Armour Marlin Printed Capris ($39.99)
Is it just me or do you guys have certain pairs of workout capris you won’t wear when you know you’re going to be doing a lot of jumping, squats or lunges because you worry about them sliding down a bit or you’re concerned that the fabric isn’t quite thick enough so you think they could be see-through? Well, those concerns completely vanish with these capris!
I selected this pair of Under Armour capris on the Bealls Florida website because of the subtle yet eye-catching print but they are incredibly functional during even the sweatiest plyometric workouts! The capris stay in place and the material is smooth and doesn’t attract dog hair/shedding carpet hair which is something I’ve noticed more on my workout pants now that I play on the floor with Chase quite often. It’s the little things, right!?
- Shoes: New Balance 530 Athletic Shoes ($59.99)
Gosh I am such a sucker for heathered prints on everything! Naturally this pair of New Balance sneakers called to me because of the heathered print and the pretty pop of pink but I cannot say enough good things about the comfortable fit of these shoes. They’re the perfect balance of supportive without feeling too chunky and despite the comfortable, cushioned heel, the shoes feel lightweight and ideal for a myriad of workouts from running and boot camp workouts to long summer time walks outside! I typically keep a pair of sneakers in our laundry room as my go-to pair of sneakers for walks with Sadie so I don’t have to run upstairs before we head out the door and these shoes just replaced a previous pair of New Balances I’ve been wearing for years ever since Disney’s Jingle Jungle 5K I did with Ryan back in 2013. (Clearly it was time to retire those shoes! I can’t even begin to guess how many miles I put on them over the years!)
Exercise Descriptions
- LOWER BODY
Crossovers: Begin in a tabletop position with your core engaged and your hands under your shoulders. Extend your right leg out straight, behind your bent left knee. Sweep the right leg out to the side. Keeping the knee straight, sweep the leg back down behind the left knee to complete one rep.
Fire Hydrants: Begin in a tabletop position with your core engaged and your hands under your shoulders. Keeping your knee bent, move the knee off the ground, away from the midline of the body. Pause briefly at the top and slowly move the knee back down to the starting position.
- UPPER BODY
Hand Release Pushups: Begin in a plank position with hands under and slightly outside of your shoulders. Bracing your core, lower your body until chest touches the floor. Lift hands off the ground before quickly placing them back on the ground and pushing up to return body to starting position. (Optional: To further engage your lower back, you may also lift your toes off the ground when you lift your hands off the ground.)
Plank Shoulder Taps: Begin in a high plank position with your wrists under your shoulders and feet hip-width apart. Touch your left shoulder with your right hand and return to high plank position. Touch your right shoulder with your left hand and return to high plank position.
- CORE
Windshield Wipers: Begin on your back with your legs raised 90-degrees. Anchor your arms out to your sides and rotate your legs to one side. Stop before your legs reach the floor and then slowly rotate the legs to the other side.
In and Out Crunch: Lift your torso into an upright position with your arms out straight while simultaneously pulling your knees into your chest. Push your legs out straight while leaning back and bracing your core before lifting your torso back into an upright position and drawing your knees back into your chest. Repeat.
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Love the idea of this for a baby nap time workout! I’m finding it so hard to squeeze in workouts with an 8 week old!
Aw congratulations to you on your little one! And yes, it’s so hard to figure everything out, especially in the beginning. Sending lots of supportive love and good vibes your way!! <3
Love this for early morning workouts – I have no interest in waking up my kids and husband! I will save this to Pinterest – thank you!
Yay! Hope you enjoy it when you give it a try in the morning!
I love your shoes! A quiet workout sounds great to me – I almost always workout while my husband and baby are still asleep. I haven’t woken them up yet, but I’m always a little nervous when I’m doing a HIIT workout and jumping around everywhere lol.
looove those shoes!!!
SUCh a clever idea for a workout! Some days I just want minimal movement, so I love how I can stay in one place for this. Fire hydrants always make me sore!
They are killer!! For some reason I never expect them to be as challenging as they are but man they burn!!
Haha, I totally hear you on the tank top neckline! I always appreciate higher neckline too, the less show the better. 😉
I also love the idea of a silent workout and will definitely be the trying this out soon!
Love this! Those shoes are super cute too!
Looks like a great challenging workout. I feel the same way sometimes I just don’t want to get off the floor to workout!
Also, loving that outfit. Such bright colors!
Great ideas! Your total body/body weight workouts are the only ones I actually pin and then come back and do. Keep it up!!
Those capris are so cute and comfy! I tend to gravitate towards neon tops as well — even though my skin is so pale right now!
Love the idea of this workout, being on the floor is nice break but these are all awesome challenging moves! And loving the outfit you picked!
This looks like a great workout to do on busy days when I don’t have time to head to the gym.
This looks great! Question – I typically screenshot your workouts so I can access them easily at the gym. Although I love the photos of the exercises, I can’t fit them all into one screenshot. Would it be possible for you to include a picture-less version of your workouts like those in your older posts? Very minor thing so don’t stress about it if not – I’m so appreciative that you share so many great recipes and exercises with us all!
Oh! I didn’t even think of that! Love this suggestion! One quick idea… if you click on the long image on your phone, you can save the whole image to your phone. You can then zoom in and scroll up and down as needed. Hope this might be a temporary fix in the meantime!
This is like the perfect workout for moms at home! And even for someone like me who works from home full time – I could TOTALLY do something like in between meetings!
THANK YOU! This looks like something I could totally do during my toddler’s nap! Can’t wait to give it a try today!
Great workout! Whenever I don’t feel like working out that day, for some reason doing mat/floor work makes me more prone to do it haha!
Can I just say how much I have been loving your workouts?! I tried the 1 minute upper body strength workout earlier this week and it inspired me to create my own lower body strength circuit at the gym last night! I tried one of the HIIT treadmill workouts last week too 🙂
I also really appreciate your strength workouts, like the one above, because I can’t put a lot of jumping impact on my knees as I have runner’s knee in both. I’ve recently reintroduced running and feel great, but high impact exercises like jumping lunges, etc are still difficult. I love the idea of this floor workout for that reason! Will definitely be trying this this week.
Have a good one!
Thank you for such a kind comment, Teresa! I’m so glad you’ve been enjoying the workouts!!! <3
This is great! You are a super model. Do you do the gym anymore? I remember you used to. If you are like me, after having kids the home bodyweight workouts are a lot more appealing lol. And the heavy lifting made me ravenous!
I do still go to the gym and love it but ever since Chase was born I have been doing a LOT more home workouts, too!
Okay, I’m back to say that I tried it with some modification and less reps. A good place to start! Looking forward to coming back to this workout again and again to build up my endurance and hopefully finish it all the way through someday! 🙂
YAY! That’s so awesome, Kalyn! Love that you modified as needed. Great job!!!
Brilliant, can’t wait to give this a try!
I love this for kind of lazy days I don’t really want to hit it hard.
Oh my gosh. This post is just so UNREAL. You are smiling!! When I do these (or any type of workout), I am grimacing. Grunting. Frowning. ANYTHING but SMILING!!!
LOL
Thanks for the continued inspiration, shoulder tap by shoulder tap
Fire hydrants are so tough!! I see that you have a similar form issue as me (guilty) where you lean to the opposite side. You erally want to keep your hips over your knees to stay square, then lift. More hip/seat work!! Just a tip from a barre instructor who literally does that every time (and then cues… to correct myself lol)!
Great sequence!!
Ooooooooooo….I LOVE the pink and heathered gray sneakers! So pretty! Exactly my style! And I also love the idea of an all-floor workout. Seriously such a great idea. I’ve been injured in the past, and there have been times when I’ve had limited mobility, and the idea of getting in a workout without having to get up and start jumping is very appealing during recovery. Great Idea!
This is great! I travel a lot for work and need something that ‘packs’ well. When you just need your sneakers, can’t beat that packing list! I also find that traveling for work can really disrupt my patterns, so keeping something consistent is so important. When I move my body, I clear my mind.
What a great workout! Definitely will be using this in the future! Thanks for sharing!
Hi Julie,
In a very natural way you have given a great demonstration on how we can do workout without lifting any heavy weight. Mostly bloggers just write on such topics but great to see you with such an original way of informing fitness exercise. But shoulder taps is not very easy for me it will take time to learn that tip.
Thanks for sharing a detailed informative workout.
“hand release pushups”! Something I haven’t tried before, I’ll have to give them a shot when I workout later today. I’m at that point where I have to mix things up to stay excited in the gym.
These are awesome!! I m definitely gonna try them!
Adding this to my at home workout file! Love it! Thanks!
Loved this workout, I added in some shoulder exercises and was covered in sweat by the end. Finished off with a one km brisk walk at an incline and now am positively bouncing around – loved the energy boost and was so surprised at how hard the crossovers got to be ? thanks for posting such a great workout!!
I’m so glad you liked it! Thanks for letting me know, Sarah!!
I know this is an old post but I found it the other day when looking for quiet exercises I can do at home after my 4 year old and 19 month old go to bed and this was clutch. I added calf raises and squats. It was a good one!