Floor Workout Plan. Hyperextensions back extensions Side Lateral Raise. For the first movement lie on the floor and squeeze the dumbbells together as you press up which will bring more chest into the otherwise triceps-heavy floor press.
Hold for 10 seconds eventually working up to 30 seconds. Total Body Floor Workout. The split 10x10s are very similar but instead of 10 sets of 10 of 1 group of exercises its 5 sets of 10 of 2 groups of exercises.
Hold in this position then relax and return to starting position.
Squeeze your abdominals back muscles and glutes to lift arms and legs off the floor at the same time. During the row hold a safe spinal position and really try to get a good squeeze at the top between your shoulder blades. 2 minutes rest between sets. Total Body Floor Workout.