Lazy Day Workout
Everything happens on the floor
The workout
For the days you can barely get off the couch. Every move is done lying down — but your muscles will still feel it.
16 min · 46 kcal
19 min · 55 kcal
21 min · 67 kcal
Workout
Repeat 2 times-
Glute BridgesGlutes
11 reps
20 s rest
-
ClamshellsGlutes
11 each side
20 s rest
-
Side-Lying Leg RaisesGlutes
11 each side
20 s rest
-
Dead BugsAbs & core
8 each side
20 s rest
-
Heel TapsAbs & core
15 reps
20 s rest
-
SupermanBack
9 reps
Cool-down
-
Figure-4 StretchGlutes
30s each side
-
Lying Spinal TwistBack
30s each side
Workout
Repeat 2 times- Glute Bridges
Glutes
15 reps
15 s rest
- Clamshells
Glutes
15 each side
15 s rest
- Side-Lying Leg Raises
Glutes
15 each side
15 s rest
- Dead Bugs
Abs & core
10 each side
15 s rest
- Heel Taps
Abs & core
20 reps
15 s rest
- Superman
Back
12 reps
Cool-down
- Figure-4 Stretch
Glutes
30s each side
- Lying Spinal Twist
Back
30s each side
Workout
Repeat 2 times- Glute Bridges
Glutes
20 reps
10 s rest
- Clamshells
Glutes
20 each side
10 s rest
- Side-Lying Leg Raises
Glutes
20 each side
10 s rest
- Dead Bugs
Abs & core
13 each side
10 s rest
- Heel Taps
Abs & core
26 reps
10 s rest
- Superman
Back
16 reps
Cool-down
- Figure-4 Stretch
Glutes
30s each side
- Lying Spinal Twist
Back
30s each side
In the app, moves that clash with your injuries or missing equipment are swapped automatically.
Keep exploring
Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
