There’s is never a reason to throw in the towel. No matter what your reason may be, strength training doesn’t have to be complicated or scary. In fact, a very simple routine using tools you already have in your home may be just what you need to get started.

Versatile in many ways, a single bath towel can help you challenge muscles in your body from head to toe without ever needing to step foot in a gym. So head to your bathroom closet, grab a bath or beach towel, and let’s get started with today’s workout with Warrior Health & Fitness Program Director Ryan Vanderweit.

Towel Chest Press

Reps: 12 on each side

How to do it: Stand tall and grip the ends of the towel at chest level in front of the body. Hands should be shoulder-width apart with elbows bent at 90-degrees. Slowly push the towel away from the body with one arm while pulling in with the other arm at the same time. Return to the starting position to complete one rep.

Seated Towel Pull Down

Reps: 15

How to do it: Sit tall and grip the ends of the towel at chest level in front of the body. Hands should be shoulder-width apart with elbows bent at 90-degree angles. Raise your arms above your head and pull down, bending your elbows and pulling the towel behind your upper back. Straighten your arms back above the head to complete one rep. Make sure you don’t lean forward or tuck your chin and keep your back straight throughout the movement.

Figure 8

Reps: 15 on each side

How to do it: Sit tall with your knees bent and feet flat on the floor. Grips the end of the towel overhead and brace your abs tight as you lean back slightly. As you are leaning back, drop the towel down to the right side of your body tracing a figure 8 from the back of the body to the front. Sit tall again as you bring the towel overhead to complete one rep. This should feel like a rowing motion, moving from one side to another.

Towel Curls

Reps: 15 on each side

How to do it: Start by standing tall and grip the ends of the towel in each hand, looping the towel behind one leg just above the knee. Keeping your elbows close to the body, pull the leg up until the knee reaches 90 degrees, then lower back to the starting position to complete one rep. Maintain tension with the legs. This is is the same motion as a traditional bicep curl, but uses the leg as resistance.