Have you ever considered a towel being used for more than wiping away unwanted sweat?
How about a towel being used to make you sweat?
The gym towel that you use can also have you working up a sweat to help you trim away those unwanted pounds and shape the body you desire.
Here are 10 extreme fitness exercises that you can use with a towel that are guaranteed to make you stronger.
After performing these exercises, you may want to pack two towels!
Intense Towel Exercises That Will Tone Your Body
1. Towel Push (Muscles worked: Total Body)
Begin on all fours. Keeping your arms fully extended, quickly push the towel to the desired distance. It is best to perform this exercise 10-20 yards.
Do: 8-10 sets for 10-20 yards
2. 360’s (Muscles worked: Total Body)
Begin on all fours. Bear crawl as quickly as possible around the towel in a circular motion.
Your shoulders always remain in the direction in which you begin the exercise (see picture below). Perform the exercise in both directions.
Do: 3 sets each direction for 20 seconds
3. Seal Walks (Muscles worked: Core and Upper Body)
Begin in the upward push-up position with your toes angled downward.
Keeping your legs straight and a firm core, begin to walk forward as quickly as possible, only utilizing your arms.
Do: 8-10 sets for 10-20 yards
4. Tuck–Ins (Muscles worked: Total Body)
Begin in the upward push-up position.
Bring your knees towards your arms and then return to the starting position.
Do: 8-10 sets for 10-20 yards
5. Heel Slides (Muscles worked: Legs and Butt)
Begin in the upright position with one heel placed on the towel.
Slowly push your heel in a lateral direction until your opposite leg has reached a quarter squat position.
Once you have reached a quarter squat position, return to the starting position and repeat on the opposite side.
Do: 4 sets of 15-20 repetitions on each leg
6. Leg Curls (Muscles worked: Lower Body)
Begin in the supine position with your palms on the ground, butt lifted and heels on the towel at all times.
Pull your heels towards your butt until you have reached full range of motion.
Once full range of motion has been reached, return to the starting position.
Do: 5 sets of 10-15 repetitions
7. Single Leg Tuck In & Push-Up (Muscles worked: Total Body)
Begin in the upward push-up position with one leg slightly lifted off the ground.
Perform a single push up.
With both feet placed on the towel, bring your knee towards your chest for a single repetition, and then return to the starting position.
Bring your knees towards your arms and then return to the starting position.
Do: 3 sets of 6-10 repetitions on each leg
8. Lateral Jump overs (Muscles worked: Lower Body)
Begin in a quarter squat position; perform a lateral jump over the towel landing on the opposite side.
Repeat this movement in the opposite direction returning to the starting position. Absorb impact upon landing by maintain as slight flexion in the knees, as fitness exercises that involve jumping can injure your joints.
Do: 4 sets of 8-10 repetitions
9. Push-up & Jump Overs (Muscles worked: Total Body)
Begin in the upward push-up position.
Perform a single push-up, then quickly stand to your feet.
Once you are on your feet, jump in a lateral direction over the towel, landing on the opposite side.
Repeat this exercise in the opposite direction. Remember to perform this exercise as quickly as possible.
Do: 4 sets of 8-10 repetitions
10. Pass Through Crunches
Begin in the supine position with the towel placed in your hands and your legs bent at 90 degrees.
Not allowing your heels to touch the ground, perform a crunch, and then pass the towel under each leg.
When passing the towel under each leg, pull the knee towards the chest to better work the lower abdominals.
Do: 4 sets of 25-30 seconds
Grab a towel and try out these fitness exercises. Let us know what you think!
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Augusta DeJuan Hathaway is a Certified Strength and Conditioning Specialist, author, and professional mixed martial artist. Over the duration of his career, he has trained some of the most elite athletes and military personnel. His creative and effective approach to fitness has earned him some of the most prestigious awards in the fitness industry. His first book is Special Forces Fitness Training.
Featured image by Leandro Rodrigues Photographer
Headshot by Ulysses Press/Augusta Hathaway
