Quiet workouts for apartments

Not a single jump. You can still sweat without shaking the floor. Every move in the app was picked to be quiet on one mat.

How to sweat without jumping

• Holds — Like the beast hold, knees hovering just off the floor: you barely move and your whole body shakes.
• Slow tempo — Two seconds down, pause one, two seconds up. No bouncing, so it is quiet, and your muscles work longer.
• Harder steps — Lengthen the lever (knee push-up → push-up → archer push-up) and the intensity goes up without a sound.
• Short rest — Run four moves at 40 seconds on, 20 off and you will be out of breath.

Floor-friendly moves that make you sweat

• Bear CrawlLevel 2/5
• Lateral Bear CrawlLevel 2/5
• Crab WalkLevel 2/5
• Deep Squat HoldLevel 2/5
• Reverse LungeLevel 2/5
• Bird DogLevel 2/5
• Dead BugLevel 2/5
• Knee Push-upLevel 2/5
• Forearm PlankLevel 2/5
• InchwormLevel 2/5
• Monkey WalkLevel 2/5
• Split SquatLevel 2/5
• Lateral Crab WalkLevel 2/5
• Slow Mountain ClimberLevel 2/5
• Leopard CrawlLevel 3/5
• Push-upLevel 3/5
• Plank Shoulder TapLevel 3/5
• Side PlankLevel 3/5
• Pike Push-upLevel 3/5
• Hollow HoldLevel 3/5
• Bulgarian Split SquatLevel 3/5 · Chair
• Cossack SquatLevel 3/5
• Hollow RockLevel 3/5
• Tuck V-sitLevel 3/5
• Backward Bear CrawlLevel 3/5
• Chair PistolLevel 3/5 · Chair
• Hindu Push-upLevel 3/5
• Frog StandLevel 3/5
• Archer Push-upLevel 4/5
• Feet-elevated Pike Push-upLevel 4/5 · Chair
• Lizard CrawlLevel 4/5
• CrowLevel 4/5
• Wall HandstandLevel 4/5 · Wall
• Forearm Wall StandLevel 4/5 · Wall
• Pistol SquatLevel 5/5
• Wall Handstand Push-upLevel 5/5 · Wall
• One-arm Push-up NegativeLevel 5/5
• L-sitLevel 5/5

Daily routine · Bodyweight exercises

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