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Floor Exercises & Workout Plan

Floor Exercises & Workout Plan

We can’t always get to the gym when we want to, whether it’s scheduling, price, or something else that life throws your way. Luckily, you don’t need a gym for a great work out. You only need a little bit of floor space. Today, we’re covering some of the many exercises you can perform on the ground; no equipment needed (although a mat might make these a little more comfortable). As a bonus, we’re including a couple of workouts you can do for a full body workout in about 30 minutes.

Upper Body and Core Floor Exercises

1. Push-Ups

When you think of push-ups, you may think of the standard hands-under-shoulders gym class push-up, but there’s more variety to them than that for targeting certain muscles.

The standard push up hits the chest, triceps, and shoulders.

2. Diamond Push-Up

Bringing your hands together puts more emphasis on the triceps.

3. Wide Push-Up

Bringing your hands out wider than your shoulders has a higher chest muscle recruitment.

4. Pike Push-Up

Bending at the waist changes the angles dramatically, putting the stress on your shoulders.

5. Dive Bomber Push-Up

A dynamic push-up that hits the chest, triceps, and shoulders. You’ll be surprised how much more difficult this is than a regular push-up.

6. Spiderman Push-Up

The inclusion of bringing your knee up to your elbow is a great way to get more core activation.

7. Superman

 

Hits the lower back, shoulders, and glutes.

8. Plank

The must-do exercise to hit your entire core and posterior chain.

9. Russian Twists

 

Targets your obliques. Start with feet on the floor and when you’re able, perform them holding your feet off the ground.

Note: The above is demonstrated with a cable machine, but this can be done from the floor the standard way, with or without weight.

10. Leg Raises

These target the lower abs. Try performing them with your hands by your sides, but if needed you can put your hands under your lower back for some support.

11. Dead Bug

As unappealing as the name is, these hit your core like few other exercises, leading to greater stability and strength.

12. Hollow Body Hold

This move does incorporate some lower body muscles, but it still will give you a heckuva core workout.

Lower Body and Cardio Exercises

13. Glute Bridges

This well-known exercise is great for hitting your hamstrings and building that booty.

14. Clamshells 

You may remember seeing this move in some late 80’s/early 90’s exercise videos. They do a great job of hitting your glutes and hip abductors.

15. Fire Hydrants

Think of these as clamshells, but on all fours, so your core is going to get some work here too.

16. Squats

Ok, so technically you’re not down on the floor for these, but to hit those quads without a resistance band, you’re going to need to go vertical.

17. Mountain Climbers

Remember these from gym class? Yeah, they’re a lot tougher when you’re older.

18. Burpees

Probably the most feared cardio floor exercise, these will have you gassed by the end of your workout.

Full Floor Workout Plans

Here’s a sample full-body workout using floor exercises. Adjust sets and reps based on your fitness level.

Workout 1

Exercise
Sets & Reps/Duration
Rest Interval

Push-Ups
3 x 12-15
30 seconds

Plank
3 x 30-60 seconds
30 seconds

Glute Bridges
4 x 15-20
30 seconds

Russian Twists
3 x 20 (10 each side)
30 seconds

Superman
3 x 15-20
30 seconds

Clamshells
3 x 15-20 per side
30 seconds

Mountain Climbers
3 x 30-60 seconds
30 seconds

Workout 2 

Exercise
Sets & Reps/Duration
Rest Interval

Diamond Push-Ups
3 x 8-12
30 seconds

Leg Raises
3 x 15-20
30 seconds

Squats
3 x 15-20
30 seconds

Dive Bomber Push-Ups
3 x 8-12
30 seconds

Hollow Body Hold
3 x 30-60 seconds
30 seconds

Burpees
3 x 12-15
30-60 seconds

Workout 3 – Upper Body Focused

Exercise
Sets & Reps/Duration
Rest Interval

Wide Push-Ups
3 x 8-12
30 seconds

Fire Hydrants
3 x 15-20 each side
30 seconds

Spiderman Push-Ups
3 x 8-12
30 seconds

Dead Bug
3 x 12-15 each side
30 seconds

Pike Push-Ups
3 x 8-12
30 seconds

Burpees
3 x 12-15
30-60 seconds

Wrap Up

You don’t need a costly gym membership or even anything besides a little bit of floor space to get a great workout in. Floor exercises are usually considered an afterthought by most people, but centering your workouts around them can produce some surprising results. While the workouts above might not look like much at first glance, give them a shot and then get back to me on whether or not you broke a sweat.

Find a training plan that fits your schedule and goals

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