10-Minute Towel Pyramid Workout

Hi, my name is Leah Zahner. I'm here with my towel in the GHU TV studios. Ready to bring a workout your way that I hope is pretty fun a little bit different and using a piece of equipment that everybody should have in their home. It's just a basic hand towel. If you have a sweat towel, if you don't have a towel or if you need a little bit more range of motion my test is if you reach your arms up overhead like this and this feels comfortable you've got plenty of room with this towel. If you need a little bit wider for your arms you can grab an old T-shirt. You could even grab a resistance tubing. If you use that for some of your workouts and then you can control how wide your arms are. What I really like about using a towel is it's gonna force you to assess your range of motion. Take a little bit of time to feel how your body feels when you've got to really reach through your shoulders or keep your hands at your sides and find a way to work your body through that range of motion. So, grab your towel. If you'd like to work with a mat go ahead and grab a mat and then we're gonna get started. So this is a pyramid workout. We're going to start with just one rep. So no warmup necessary. We're gonna get right into it. Laying down on the floor. You're gonna find yourself your spot, reach your towel up overhead hands are right at the edge. And all you're gonna do is roll yourself up and try to keep the towel up to the ceiling. That's your rep number one, you're gonna cross your ankles. Come through, press your feet back to a plank pushup. That's one rep. Jump your feet in. Stand all the way tall. You're gonna pull your elbows out and down. Bring the towel behind your head. Lift the towel back up. That's your lat pulled down. Step your feet little wider. If you need to keep the towel right up over your head take a nice deep squat. Squeeze back up, one rep, bring the tube. Sorry. The towel down. Step over through. Lift up hinge with a flat back. Your arms are straight. You're lifting straight up, straight down. One rep for your triceps. Lift up one big calf raise step the towel down back. You're gonna bring it in front of you. You're gonna do 10 jumping jacks here. One, two three, four, five, six, seven, eight, nine, ten. There's your one rep one rep round. Come through down to the floor. reach your towel back up two reps this time, roll up, sit tall all the way down. One more it's lift. Reach up. Stay here. Cross your ankles. You're gonna shoot your feet back to your plank. Two push-ups this time you're gonna focus on sending your elbows back 45 degrees. Bring feet in. Stand up, towel overhead, pull down, press up again pull and press set your feet wide. Begin to squat down two times this time. Try to keep your arms high. Bring your feet back in. If you have trouble stepping through the towel you can always release it and just bring it behind you two lifts straight up, straight down squeeze the triceps, release. Lift your upper body two calf raises. There's your second one. The towel comes forward again. Either release or go ahead and step through 10 jumping jacks. One, two, three, four, five, six, seven, eight, nine, ten. Right back down to the four, three reps. We're moving on up. You should be warming up, lift up tall. It's lift reach, roll back. Now if you need a little bit more help you can reach your towel forward. Instead of overhead, you can keep it all the way up. Lift to the top. Cross your ankles, hands down shoot your feedback for your push-ups. It's down and up. then press last one. Jump your feet in lift tall. Reach your towel overhead three poles down and up. Squeeze it down, press it up. Hold it overhead feet little wider for your squat. You lower lift. Keep your chest open. Keep your gaze forward. You're doing it. Stand up. Bring your feet down in through. It's a step through flatten your back. Reach your arms straight you lift lift, all the way straight lift, upper body comes up. Three calf raises it's up, up all the way to tippy toes. Loosen the towel. Step it back forward. Here's your 10 jumping jacks. It's one, two, three, four, five six, seven, eight, nine, ten, four reps. All the way down to your mat. Roll back. Say your towel to the ceiling. Four times you roll up, reach high, roll back. Control it from your core naval in drawn into your spine. Think about your abs leading the movement. Here's your last rep. It's up. You'll cross your ankles. Come through, shoot your feet back four push-ups. You have the option for knees at any time. If you need to take it. If you're using your toes take your whole body plank position with you. That's for jumping in, reach up all the way down behind your neck it's pole press squeeze, press up overhead. Your heart rate should be lifting here. There it is. Set your feet wide. Sink down you squat, squeeze to lift it lower glute squeeze there's three that's four. Bring your feet in. Step them through tape with the part flat back arms are straight lift high lower down lift and lower. Two more it's up and up. Lift your upper body. Calf raises, lift and lift. I like to find a point in front of me stare through it to balance. Loosen the towel. Step the feet through here are your 10 jumping jacks. It's lift lift. Try to keep pulling out against the towel. Every jumping Jack, you are working through your feet and ankles. Three, two, one, five reps. This is going to be the most reps you'll be doing. Reach your towel up. Sit up five times. Lift then lower down. Here's four lower down coming up on three, two more. Keep your tension out against the towel. Upper body involved. Stay up. Cross your ankles. Hands come down. Shoot your feedback. Five push-ups down and up. Bend your arms, press away. Draw your navel in. Floated up to the ceiling last push-up it's here. Jump your feet in, reach high, pull down press pull and press. You'll notice we're moving faster each and every repetition you should be warmed up by now. Keep the towel overhead feet wide squat lift right about here is your very halfway point. You'll be coming down the pyramid after this time through, hold it up. Feet step through. Straighten out your arms back is flat. It's lift lower squeeze, lower down, up, up last lift. Stand all the way tall. its heels up and down. Calf raises, maybe release your fingertips here. And when it feels that squeeze against the towel. One last one. Step your feet back. And through 10 jumping jacks, ten nine, eight, seven, six five four three, two, one down to four reps. Hit the ground. Bring your towel up to the ceiling. It's lift. Sit round back three more. You're coming down the ladder. It's going to feel faster each and every time. This is probably gonna be the toughest one. Tell yourself you can make it cross your ankles. Send your feet back. Just four push-ups four three lead with the chest. Last one feet in. Stand yourself up. towel overhead, pull down, press up. You pull press two. One towel stays up. Send your feet wide squat down. Squeeze to lift it slower and lift. Use the towel to keep your upper body all the way up. Step your feet in and through the towel. Four tricep raises lift lower lift, lower gazes slightly forward chest is slightly open lift your chest heels, come up. It's lift and lift. Catch your breath right here. You know you're coming up on your jumping jacks. Here they are. Step your feet back. It's ten nine eight seven six five four three two one round of three. Hit the ground. Set your feet flat for reach up. You lift lower down two more. This is where you start to get to that home stretch. Cross your ankles. Shoot your feet through for your push-ups. You bend, press bend, press away firm press through your palms feet come in, tell overhead you pull, press, pull press last one. Step your feet wide. Snaked down you squat, squeeze lift lower and up. Last one. Step your feet in and through your towel. Extend your arms straight back flat lift, lower lift lower last one chest up it's up and down. Calf raises one more. Then you're stepping through your towel. 10 jumping jacks, ten nine, eight, seven six five four three two one quickly hit the floor. Set up to reach up to the ceiling. It's roll up. Roll back. Last one. Cross your ankles. Come through a set yourself up four push-ups. Bend, press one more feet in reach a towel overhead its pull press pull down, press up feet wide lower down to a squat sink down. Stand up lower and lift. Step your feet through arms straight. Just two lifts up, down, up, down, chest up. Calf raises lift lower. Almost there. Step back through your towel jumping jacks. One, two, three, four, five, six, seven, eight, nine, ten. Hit your mat. This is your last set. Just one rep of each. Sit up tall. Cross your ankles feet back. Push up feet in. Stand up, pull the towel down up ,feet are wide. One last squat feet step through arms go straight. You lift lower, chest up one calf raise up down. Step back through 10 jumping jacks. One, two, three, four, five, six, seven, eight, nine, ten. Set your towel down. We're gonna do one quick stretch for you. You did it. That towel is an amazing piece of equipment and we all have one feet hit with a part in parallel. Clasp your fingers, press your arms forward. Round your spine. Lift your arms up to the ceiling. Release your fingertips. You're gonna clasp your palm with behind your back. Instead. Take a hinge forward. Let your chest fall down towards your legs. Let your knuckles fall forward. From here release your fingertips. Soft knees hands come right on top. Roll yourself up. When you come up, you're going to roll your shoulders back. Give yourselves a round of applause. You did it, way to nail that towel pyramid.