The Ultimate at-home Workout you can do Without Leaving the Floor

Know you need to work out but have zero motivation to do so? Welcome this easy (but effective) at-home workout into your life. Not only is it a total-body burner, targeting your arms, core, glutes and legs, it’s also incredibly accessible. You don’t need any equipment (if you don’t want to use it), and, best of all, you won’t even need to leave the floor.

How to do it

For the first two sets, you will alternate between the two exercises, and you will do them three times each. Once you get the ab set, you will do 40 seconds on, 15 seconds rest. Then, for the last mountain climber set, you will do three rounds of 30 seconds work, 10 seconds rest.

Here is the workout:

Part 1A

Alternate between the first two exercises and complete three rounds. If you want to add more resistance to these exercises, Medifit have a range of Active Loops that are available at most pharmacies and online. 

Glute Bridges (20 reps)

 We will start by warming up our biggest muscle group first.

  • Lie on your back, with your feet pressed into the ground a couple. Your feet should be around a hand or so away from your body
  • Push into your feet, squeeze your glutes, and slowly roll up into a glute bridge. Go high enough so you can feel pressure on your glutes and hamstrings, but not so high that you can feel it in your back.
  • Slowly roll down to your starting position. 

Clams (20 reps per side)

  • Roll onto your side. Keep your head, body and knees in line. You may want to prop your head up on your hand to support it. 
  • Bend your knees and tilt your legs behind you. You will want to keep your feet together as you do the exercise. 
  • Keeping your feet together, lift your knee and leg up (into a clam shape). You should feel it in the sides of your glutes, abs, inner thighs
  • Now lower your leg back down
  • Do all the reps on one side, then turn to the other side 


Part 1B

Alternate between the first two exercises and complete three rounds. 

Push-ups (12 reps)

  • On your knees or toes, get your body into a plank position. You want to have your core sucked in, your glutes in line with the rest of your body, your shoulders back and down
  • Lower yourself to the ground, leading with your chest
  • Hold for a second, then push back up into the high plank position

Supermans (12 reps)

  • Lie on your stomach. Have your hands crossed over each other in front of your forehead and rest your forehead on them
  • Raise your upper body, bringing your arms with you. The intention with this exercise is to work your back, so you want to raise up until only your lower body from belly button down is on the ground
  • Hold for 3 seconds, then lower yourself back down


Part 2

Do one round, 40 seconds on, 15 seconds rest


  • Lie on the ground, with your feet on the floor, a hand or two away from your body
  • Hand go lightly behind your head
  • Slowly crunch up until you feel your abs contract
  • Slowly crunch down

Crunches with your legs at 90 degrees

  • Do the same exercise as before, but this time, hold your legs up in the air at 90 degrees

Dead Bugs

  • Lie on your back, with your legs up at 90 degrees
  • Keeping your head and body pressed into the ground, slowly lower one foot to the floor, then bring your leg back up to 90 degrees, then lower the other leg to the floor. Keep alternating

Bicycle Crunches

  • Lie on your back, with your legs up at 90 degrees
  • Put your hands behind your head, and crunch up
  • Reach your left leg out straight, while you crunch your left elbow towards your right knee, which should still be bent
  • Then alternate 

Pulses reaching up to your toes

  • Lie on your back, legs straight up in the air
  • Stretch your arms up as if they are trying to reach your feet. Crunch your body up
  • Then keep pulsing up an inch, and down an inch, reaching toward your feet


Part 3

Do three rounds, 30 second work, 10 seconds rest

Mountain Climbers

  • Get into a plank position, then drive one knee into your chest at a time.
  • Go as fast as you can, as this is a great cardio exercise

About Ben Lucas

Benjamin  Lucas is Owner and Director of Flow Athletic Paddington. 

Ben grew up in the southern Sydney suburb of Cronulla, where he excelled in athletics, basketball and rugby league during his formative years. Post schooling he went on with his rugby league to play professionally for the Cronulla Sharks, in Brisbane and in Auckland.

Disclaimer: This article provides general information only, and does not constitute health or medical advice. If you have any concerns regarding your physical or mental health, seek immediate medical attention.