Here's something the fitness world rarely admits: for a lot of people, the hardest part of a floor workout is the floor. Dodgy knees, sore wrists, a body that doesn't fancy getting down and up eight times, a wee one who climbs on you the moment you lie down. All completely valid.
So this whole workout happens on your feet. Six moves — most using just a wall and your bodyweight, two using something to carry (a dumbbell, a kettlebell, or honestly a heavy shopping bag). No getting up and down off the floor, not once. And every move has a video of me demonstrating it right here on the page.
Standing core work isn't the consolation prize, either. Your core's day job is holding you steady while you're upright — carrying, reaching, climbing stairs. Training it on your feet is about as real-world as it gets.
How to use this workout
Format
- 30 seconds work
- 30 seconds rest
- 6 moves per round
- 2 rounds total
- ~12 minutes start to finish
Stand tall, brace your belly gently like you're about to be nudged, and keep everything unhurried. For the carries, walk slowly and let the weight try to tip you — your job is simply to not let it.
