Lazy Day Floor Workout


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Even though it is National Lazy Day, your body still needs exercise (unless it is your rest day). We have compiled a variety of exercises that don’t require you to get off the floor! Core. 3 sets for 30-60 seconds for each exercise. Reverse Crunches. Draw your abdominal muscles up.

While you may not associate cardio with a “lazy” workout, cardio is a great way to get your heart rate up and burn some calories in an efficient way. If you want to squeeze in an effective workout in the shortest amount of time, you’ll want to consider cardio. HI babies! Here is an EASY workout that you can do in 7 minutes. You can do half this workout in bed, there is no jumping here so it is an apartment friendly.

Lazy Days Workout | Lazy Dancer Tips by Lazy Dancer Tips. 23:44. No More Back Pain in 5 Exercises Floor Barre | Understanding Basic Movements in Ballet and Turn Out.

We created this quick 10-minute floor workout for days just like this. You might be surprised by how much you can work your muscles on the floor! Grab a light set of weights and lie down for your. Lazy Days are very common, but I know some people like me feel a little guilty if they don’t move a single muscle even for just a day.

Fear not, I’ve got you covered. We will do few very. Don’t use elevators or escalators; instead, take the stairs.

Start with one such substitution a day, and build up slowly. So you work on the 50th floor? Ride up to 48 and walk up from there.

Lazy girl workouts burn fat and boost metabolism with minimal effort, energy, and intensity. My lazy workouts are perfect for busy women, beginners, or anyone that struggles to get motivated to exercise. Are you a Lazy Girl?

When it’s time to workout, do you: Start thinking of a million better things to do to get out of exercising? Feel unmotivated, too busy, stresse. There are 6 exercises in this lazy girl leg workout. Do each exercise for 15 to 25 reps. Max out at 25 reps.

If it feels too easy you can add ankle weights. Are you ready for a total ab, thighs, and booty workout using just your PILLOW!?! It’s the perfect at home workout routine. No equipment. No gym!

But don’t.

List of related literature:

The floor should be suitable for the workout.

“Martial Arts For Dummies” by Jennifer Lawler
from Martial Arts For Dummies
by Jennifer Lawler
Wiley, 2011

This exercise improves ballistic the floor.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Some exercises, called mat work, are done on a simple padded mat on the floor.

“The Ballet Companion: A Dancer's Guide to the Technique, Traditions, and Joys of Ballet” by Eliza Gaynor Minden
from The Ballet Companion: A Dancer’s Guide to the Technique, Traditions, and Joys of Ballet
by Eliza Gaynor Minden
Atria Books, 2007

My favorite weight-less exercises include dips between chairs, pushups (done with your feet elevated, such as on a chair, and with your fingers facing each other, five inches or so apart), calf raises on steps for each leg, lateral raises with chairs, backhanded isometrics in a doorway, and handstand pushups.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Lie facedown on an exercise mat (the floor works fine if you don’t have one) with your hands placed flat on the mat on either side of your chest.

“The 20/20 Diet: Turn Your Weight Loss Vision Into Reality” by Phil McGraw
from The 20/20 Diet: Turn Your Weight Loss Vision Into Reality
by Phil McGraw
Bird Street Books, 2015

Properly done, this exercise requires very little movement up and off of the floor.

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

If you were to walk into my home gym, you would find a setup similar to this:

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Working out on an indoor exercise equipment, such as a rower, Stair Master, or exercycle

“Improving Survey Questions: Design and Evaluation” by Floyd J. Fowler, Jr., Floyd J.. Fowler
from Improving Survey Questions: Design and Evaluation
by Floyd J. Fowler, Jr., Floyd J.. Fowler
SAGE Publications, 1995

A progression of this exercise is to place the towel on a carpet rather than a wooden floor to add more resistance, or place a weight on the towel.

“Exercise Therapy in the Management of Musculoskeletal Disorders” by Fiona Wilson, John Gormley, Juliette Hussey
from Exercise Therapy in the Management of Musculoskeletal Disorders
by Fiona Wilson, John Gormley, Juliette Hussey
Wiley, 2011

You can do this exercise standing on the floor, but it is more effective to stand on the edge of a step, curb, aerobics bench, or even a board.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • We have just found that workout and we love it. Due to corona our gym is closed and you help us to stay fit. Thank you very much. Greetings from Germany

  • Loved this Linda������ You hit the nail on the head with this one my dear! It’s just enough for days when you desire less but still want to feel worked���� I am so glad I did this! I feel amazing and proud of myself☺️ Plus, my ���� are ������
    Thank you for helping to have all these feels�� Hope you and yours are well✨

  • A pillow honey I had to use three books cause I can’t hold a bridge let alone a squat to save my life I’ve always struggled with it I’ve tried to fight it but my muscles seriously don’t work that way

  • I have seen a few people wanting results so I decided to do this! I will update every day:)

    Day 1: I did this and some yoga. I am quite sore. Especially my thighs. It was quite hard as I havent worked out for a small while

    Day 2: I completed it! It was slightly easier then yesterday and I worked on my breathing techniques so I know how to breath properly while working out. I am quite sore but I feel like it will work!

    Day 3:

  • Ahhh! This was just what I needed today for my ‘active rest’ day!! I did add ankle weights to intensify and then elevated the glute section. Great combo of moves and just the right amount of burn before moving on to the next move!! I loved it!! ❤️

  • I didn’t feel bad about doing this workout.. until she just kept saying “lazy.” Now I feel like I just wasted my time and have to do something more intense. 

  • I have superhypomobility syndrome which means I have loose joints and I dislocate I’ve been doing this everyday and I actually haven’t dislocated for two weeks cause my body is stronger so ty

  • Excellent!! Perfect while home! Thank you! You are very creative! Instead of the couch I’ll do the exercises in my bed…more space for me! Perhaps not all of them but most! Do you have arm exercises for bed?!? Keep up the excellent work!! �� �� ���� ���� ����

  • I’ve been out of the gym for a month now, and i decided to start working out at home, this video with a 12 minute stretching video before it was a good start for me.

  • This is a super fun workout! I really love the tricep bounce pushups, I have a bad wrist and they are much lower impact on that joint for me while still getting in good exercise for the arms:D

  • I like how she actually shows that she’s breathing heavily and getting a bit tired because it makes it seem realistic to how I’m going to be feeling lol.
    It’s a bit off putting if a PT is never tired and breezes through everything

  • I did this after a HIIT cardio session thinking it was a good cool down, to my surprise, it felt just right, but little did i know, my buttocks and upper thighs were extremely sore for the next few days. Jake workout’s ripple effect is no joke!

  • You literally have me singing old negro spirituals to get through this workout… I’m already 3 minutes in and my SOUL needs rest. But imma be cute tho Thanks ��

  • I live in a RV with dogs and cats and I don’t have a mat and I don’t wanna lay on a ground full of fur so every time I workout I have to do it on my bed cause I can’t go any cause coronavirus and I’m embarrassed to do anything outside so I’m just super uncomfortable when I work out, I’m looking to buy mats…any tips or suggestions?

  • this is a great workout for people with back pain, like me. It’s not too difficult and strengthens the core which helps the back…all good!! Will be doing this one frequently…thanks for allowing me to be lazy and get a good workout!!