Lazy Day Floor Workout


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Beginners Pilates Mat Workout Lazy Girl Barlates Body Blitz Lazy Days Mat 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!!

  • Love this booty workout. Love Jake’s presentation & the girls interaction with him, fun & not annoying. I needed a floor booty vid as I am moderately disabled in ankles & feet & sooo many vids rely on squats & lunges or if they are floor they are too easy. This is perfect!

  • I’d love to see more of these lazy girl workouts. It’s great for those days I don’t feel like moving but am still getting a good burn. Recently I injured my ankle and this has been perfect but wish there were more of these lazy day workout routines to give me some variety. ��

  • Your cats are funny company. I definitely love this idea especially when they’re days when Im to tired for Ballet or dealing with cramps. love your shirt totally cute

  • A lot of fun ty! Just needed to move my body a bit and I’m glad it’s so simple and it doesn’t require any straining movements such as jumping! ������

  • So I have school in two weeks and want to feel better about myself so I have started

    Update finished first workout routine it was a little rough but worth it I will check in tomorrow morning night to do it again and tell you how it is

  • Okay, so you asked for a cup of tea and then two minutes later my mum came in and brought me one. Just like that. How did you do that? Are you magic?

  • Best good-ouchy-burn ever. I can always rely on Jake to make me feel my muscles I didn’t know existed. Sore right away, oh boy!!! Tomorrow will be “hello”

  • I’m actually low-key happy because apparently I’m not that out of shape
    I just finished doing this for the first time after like almost never doing exercise (last time was back in March when I went out running) and I’m really tired and I’m happy:D
    I just feel pretty sore D:
    My muscles are always tense hdoksbfos

  • Thank you for this! I just discovered you channel and it’s perfect for me to do a little work between my weekly ballet classes. Also I’m recovering from a nasty cold so this was perfect for today:)

  • I used to be able to hold planks for 2 minutes(forced to by coach��, do wall sits, and 20 pushups and be like eh, but now that I don’t do sports anymore I find myself starting all the way over��

  • The thing is i dont want anyone to see or know im working out lmao i once did and it was successful i do it quietly at night but i kinda forgot about it now i wanna try this XD

  • Loved it. can you make more ones seated or laying down. I’m in a wheelchair, and learning to walk again but can’t yet so most of the work outs I can’t do yet.

  • i’ll update this comment every day i do it:

    day 1i’m half way through and i’m already sweating like a pig and my legs hurt, kept falling over doing a plank in bed ��

  • I am pretty sure this was the very first Jake-workout that I could complete without any modifications or stopping. I am so proud right now it’s actually kinda embarrassing.:)

  • This looks perfect for lazy days!! Going to try this today, as it is a rainy day and I am not feeling motivated for big workout. Thank you Linda.

  • I hurt my toe moving a friend into a new apartment over the weekend, so these lazy girl/floor workouts have been a blessing today! Thank you!!:D

  • Suffering from Ehlers danlos syndrome with complications. I used to kick-box and do martial arts, but had to quite due to health issues. Starting this today and intend to carry it on. Today was a good first workout, even if I was blowing out of my arse ��
    It’ll get easier with time. ������

  • I sprained my foot last night skating and desperately needed to get some kind of workout, but can’t put any pressure on my foot what so ever:( so happy i found this did it 4 times in a row so it could do something didn’t have to use my foot once! happy this exists!

  • It’s going Ramadan and I’m gaining weight due to fry stuff.and I feel got tired after iftar and it’s diff to do anything and I’m worried abouty weight so I searched exercise while lying down and finally now I can do it daily while lying down at this time!thanks Day 1 done n i will keep updating it.

  • I love this workout and have done it a bunch of times!! One note of feedback: for floor exercises, the camera angle should be low so that the instructor is in the center of the screen and not at the bottom. I always work out with my laptop on a table and if the angle is too high (for example, at 11:20) I can’t see what they’re doing or have to get up to adjust my screen. It’s a small thing but I believe it would make the workouts more enjoyable. Thanks for all the great videos!!

  • I always feel like I’m about to give up and then I hear her say no and it’s like a little burst of “I can do this” energy I love it

  • I love how she says “ooh this burns” or stops for a second to take a break unlike Chloe ting who somehow does an entire workout without breathing hard or sweating!

  • i liked it but their where quite a few ads whiched made the work out longer but over all i liked it going to do this every day:)

  • This has been my go-to booty workout for a while now… I just tried it with ankle weights last night to up the intensity. Best burn ever!

  • I had surgery on my leg a while ago and have been struggling to find workouts I am able to do, since my recovery is taking forever. This is really great for me to build enough strength to walk properly soon (hopefully). Thank you so much!

  • This was great! As an RN, doing this after working three 12 hour shifts in a row, was perfect. Felt great on my sore back. Just right for a low impact workout day.

  • Ok I’m doing this to help with my weight loss journey I’ll update you everything single day so I keep motivated I’ll probably do this for about a week or two and show the results:-)
    Day 1)
    Day 2)
    Day 3)
    Day 4)
    Day 5)
    Day 6)
    Day 7)
    Day 8)
    Day 9)
    Day 10)
    Day 11)
    Day 12)
    Day 13)
    Day 14)

  • I’m going to keep updating on my progress (please like so I won’t loose my comment)
    Day 1: Completed most of the workout had lots of pauses and the single bridges really challenged me.

    Day 2: Completed full workout but had frequent pauses but I’m proud of myself for completing it.

    Day 2

  • Thank you!!
    I’m very overweight and trying to make a change and your videos are simple and easy so my five year old son and I have been watching them and working out together! ❤️

  • Actually feeling better, more relaxed and flexible. Just what I needed after a day spent working online and feeling dizzy ( lockdown…) Thank you!

  • I did this yesterday and I’m gonna start doing it every day bc I’ve been very insecure about my body so
    Day 1: done ✅:)
    Day 2: done ✅:))
    Day 3: done ✅:))) my core hurts:/
    Day 4: done ✅:))))
    Day 5: done ✅:))))) I almost forgot to do today
    Day 6: I forgot to do it:||
    Day 7: done ✅:)))))))
    Day 8: done ✅:))))))))
    Day 9: done ✅:)))))))))

  • Wow! I felt that burn in my butt without any equipment. This is a great short workout for people with herniated discs in the lower back. If it gets boring & easy, add some ankle weights!

  • I love this ���� I am Lazy potato so workouts like this that can be done in bed are my Holly grail ����❤️❤️ plus with this I actualy feel my muscles ❤️❤️ thank you so much ������

  • This looks great for a warmup too Linda! So flowy and uses a lot of my favorite body weight movements! �� Thanks so much!! UPDATE: I LOVED this one!! I added ankle weights and advanced the side laying stuff but enjoyed every flowing minute of it!! ❤️ Right amount of burn and flow!

  • So I’m going to try this out workout update you all
    Day 1:its painful and no result
    Day 2:same as day 1
    Day 3:less pain
    Sorry guys i was little busy and i am alive
    I saw a difference and getting my dream legs
    All you need to do is consistency, will power and dedication best of luck

  • OMG, loved it!:)) Jake plays no games! Finally a workout where tempo is high and there are no breaks and small talk only hard work! Love you Jake, you’re a challenge that motivates me <3.

  • I just twisted my ankle while skateboarding, so I came straight to YouTube for a workout routine I could do LAYIN DOWN���� this is awesome! Pretty sure I can do most of the exercises! Thanks so much❤��

  • Love you Linda ���� and thank you, this is what i really need for today ����. I was going to take the whole day rest otherwise ��

  • easy but great for abs, i can feel it:3 also this is great for lazy Sundays (also my foot is injured so I was looking for workouts on the floor)

  • Not going to lie, I had to take breaks in between the excercises. While I am considered healthy (by height and bodyweight) I have zero muscle haha. These excercises are some of the best/doable ones I’ve found for beginners. Thank you so much for posting! I’m going to keep doing these!

  • Hey guys! Don’t let the name of this video trick you, this is a lazy but BURRRRRNER workout! My booty is on fire and I love it��������

  • @ 4:03 I would never EVER say or promote that phrase!!! Pain and exercise should NEVER go together. Not even kidding ��


  • I start feeling the” burn” at the first 6 seconds!! Super recomendado, con estos ejercicios se despierta cualquier glúteo “dormido”.

  • the burn i feel is so different. like i hate feeling nothing n just discomfort but this workout made me feel everything n I LOVE IT!! i can feel it working!

  • this is the best butt workout i have ever done on youtube. the variety and the pace keep me interested (i get bored easily) but it still burns your booty like crazzyyyy

  • Added this one on to your Gentle Home Workout Combinations. I’m into easier workouts on these super hot days like today but this one seemed too easy for me even though I used my light ankle weights��. This one is gonna be perfect perfect for beginners. Thank you, Linda!

  • okay but can we talk about how she is so interactive with the audience making it comfortable to do it with her?
    I have never been so excited to workout,but when i watched this vid, I was like “hey,let’s do this every day”

  • I really enjoyed that workout. It was challenging, but also therapeutic good stretch, along with the strength. I work out all the time and am in great shape, but often find these “single body part focus” workouts to be a good way to overuse your muscles and injure yourself. Not this one, though! Great job!!!!

  • This was fantastic, Linda. Heat is back to London, and I feel like not moving as much but still want to. I still felt the burn and enjoyed this total body workout very much.

  • Day 22 of the Beginner’s Calendar is complete! This video was a lie, it was not a lazy day workout. This felt like a painful and difficult main workout. I was not expecting that when I started the video. Now I feel like going back to sleep.

  • If my feet let the pillow slip and let it land on my head, does it count as a pillow fight? Cause that would be my first������
    16the December, 2019

  • This is short but a killer. Did this every other day for a little over a week. I already noticed a difference in my butt. Thanks Jake (still don’t like you though ��)

  • Love this! Did one round of it, and didn’t feel like it was quite enough so I did it one more time for a total of 14 minutes. I put my Apple Watch on to see how many calories I’d burn and it comes out to 112 calories burned if done twice! I’m definitely sweating and my heart is racing! Awesome video! ����������

    Good workout vid though. I have Crohn’s disease and sometimes this is all I have the energy for. Thanks!

  • *progress*
    day 1: coming soon
    day 2: coming soon
    day 3: coming soon
    day 4: coming soon
    day 5: coming soon
    day 6: coming soon
    day 7: coming soon
    day 8: coming soon
    day 9: coming soon
    day 10: coming soon

  • Totally tricked! I believe this was a nice stretch video ����.
    Now honestly, these were hard, but the pillow novelty made it so much entertaining. I loved it!

  • Starting today 11.08.2020
    Info: 86kg, Asthma, doing workout with intermittent fasting (16:8)
    Day 1: Sweaty, felt pain after half of the Workout but kept going and feeling good about it.

  • I am not gonna comment my progress or anything this is just to remind me how much days i have done it. Day 1: Done Day 2: Done Day 3: Done Day 4: Done Day 5: Done Day6: Done

  • This workout had me wrong in so different ways it’s kinda sad. First I thought it was gonna be in bed, then I thought it wouldn’t be that hard and then I thought I was gonna die. The last one was pretty close.

  • Jake has such a contagious energy, but today he seems a little sad or tired, or, may be just lost in his thoughts. Cheer up Jake, you are a wonderful man!

  • wow this one was genuinely easy! thanks for helping me get back in shape babes. i ate a big dinner so i’ve got to go extra hard today ahah.

  • I’ve done this one so many times that I know exactly when he’s going to be a bitch with the counting, and yet I always do all of them breathing through my teeth going “you won again!”

  • I have been in so much pain having two slipped disks and a bad left knee… I can’t thank you enough as your programme of moves lying down. today I feel so much more able to move around.. I will continue to so as much as I am able. Thank you

  • We just talked about it few days back and here you are with lazy day workout video �� Thankyou Linda! Love your workouts and Thankyou for always motivating us and constantly uploading varieties of workouts ���� stay strong and safe girl ���� lots of love from india

  • sorry guys. but like does anyone know, how many times are we supposed to do this? like do we repeat the video over or is this just 1 lowerbody workout etc….?

  • I’ve doing the chloe challange of two weeks and i have 6 days now! But not today i got tired so i’m doing this instead i’m not counting it but atleast i know i’m moving 😉

  • Everyone’s doing this so; Hi, school starts in a couple weeks and I feel out of shape and want to get better, I’m gonna be doing this every day with one break day a week until school starts and hopefully carrying on then, here’s my log I guess:
    Day 1 couldn’t finish every section and got out of breath easily, arms ache but legs aren’t too bad, needed several breaks but still feeling ok finished
    Day 2 I had a long day today and was exhausted but still fit it in and it actually felt good surprisingly
    Day 3 It was my first time working out in a binder but still felt decent, I can hold things much longer now and was able to complete more full exercises

  • Straight leg pulse
    Dog leg kicks
    HARMSTRING curls
    Tricep bounce Pushup
    Bridge walk
    Cross legs
    Single leg bridge
    Single leg circle

  • Thank you Linda. Can we pleeeaaaassseee get a full length glute focused series? Loved the bridge workout circuit and ankle weight butt sculptor �� This was great too!

  • Hi Alessia, just found your chanel last week, and I like what you do here! I planned some workout for today, but was not in the mood for jumping or doing anything too serious. This was just perferct.:) Keep it up!
    xoxo from Budapest

  • Don’t you just hate it when an ad comes up while doing planks and your volume is too low to hear and so u do it for an extra long time

  • lol the comments make me feel good because I was really sad after doing this and realizing how out of shape I am and it felt good to know other people are going through the same thing!

  • relaxing with cats in the house..good luck with that..poor Margot..Watson is a real Villain..thanks for the upload this helps..stuck at home..sore eye..strict instructions from my mom “no work no work out sit and relax”