Workout Wednesday: The Floor Workout

A floor workout is a great option for many reasons.

One, you can do them anywhere that has space to lay down.

Two, when the weight room is super congested.

Three, floor workouts are great when you’re experiencing “gymtimidation” or adjusting to a new gym community.

What Is a Floor Workout?

A floor workout is exactly what it sounds like; a workout that takes place (on a mat) on the floor. 

Yes, you can add bands or dumbbells to increase the resistance in a floor workout. But that’s not a requirement for a this type of workout.

Ready to give it a try? Grab your mat and a spot on the floor, and let’s get sweating.



Free energy estimator - macro calculator for dancers



The Workout

Name of the game here is to perform this workout five times in as little time as possible. Allow yourself no more than 30 rest between each set. 

Glute Bridge x15

Set up your glute bridge by laying on your back with your knees bent. Your heels should be close enough to your tush that you can just barely touch them with the tips of your fingers (or as close to this as possible). 

Then, squeezing your glutes, curl  your pelvis toward the ceiling. Make sure to keep your knees stable and not to arch your lower back!

If you’d like to add resistance, feel free to place a dumbbell on your hips. 

Repeat for 15 reps, take up to 30 seconds to rest, then move on to the next exercise.

Hand to Foot x10/leg

For this exercise, lay on your back and brace your core. Do this by pulling your ribcage closed and your belly button toward your spine.

From here contract your abs and lift your right arm and left leg into the air until your fingers touch your toes. With control lower them back down and switch sides. 

Perform 10 reps per side. Rest for up to 30 seconds, then move on to the next exercise. 

Superman x10

We are halfway through the first round of our workout, how ya feeling?

Keep up the energy, and roll over onto your tummy. 

From here, reach your arms up so they are parallel to your ears. 

Now, engaging your lats to keep your shoulders down, lengthen your arms and legs away from each other until they lift off the ground. Let your back arch naturally as this happens. 

Perform 10 reps, rest for 30 seconds or less, and move on to the final exercise in the round!

Up Downs x5

Set yourself up in a plank position on your forearms.

One hand at a time, and starting with your right arm, lift up to a traditional plank (on your hands). 

Once up in your plank, lower back down to your forearms one arm at a time (again, starting with your right arm). 

Try to keep your hips from dipping too much side to side!

One rep includes the up and the down.

Repeat for 5 reps, rest for 30 seconds or less, then start over at the top!

Wrap It Up!

Remember, to complete this workout, you must perform 5 rounds of the above workout!

Time yourself to see how quickly you can move through it. But don’t sacrifice form or safety for speed. 

You’re heart rate will skyrocket just as much if you take your time and breath through each exercise. 

And when you’re done, let us know how you did! Tag us in a sweaty post workout selfie @dancerswholift on Instagram, or leave us a comment here!


Want more free workouts? Tune into the Dancers Who Lift Blog every Wednesday for a fresh workout.

Don’t want to wait? Here are a few blogs we know you’ll love: Should I Be Sore After Every Workout?: The Surprising Truth Most Dancers Don’t Know, Stability Burn: A Dumbbell Workout, Training Tip Tuesday: Mixed Grip Deadlift

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