Standing Strong: The No-Floor Workout You Didn’t Know You Needed

Let’s keep it real for a second.

Not everyone wants to drop it like it’s hot on the floor mid-workout. Maybe your knees said “no ma’am,” or you’re working out in a small space without a mat. Maybe you just don’t like lying on the ground feeling like a confused turtle in spandex.

But then there's the issue of time. Often, standing workouts without equipment as seen at the gym are the only option. I mean just this time 5 years ago, that's all most of us had.

Whatever the reason — standing workouts are that girl and I’m here to tell you why.

💬 A Quick Personal Note:

Ever since my mother moved in with me, my world — and my living space— got a little smaller.

Don’t get me wrong, I love having her here. But with the shifting dynamics of space, privacy, and noise, my workouts had to adapt. Fast. The days of sprawling out with yoga mats and kettlebells in every corner? Gone.

And you can forget me doing pole dance workouts, P90X or some other insane workout! And Zumba choreo... HA! Those days were very limited.

Somedays I feel like I’m relegated to working out in one corner — with just enough room to stand, squat, and sweat without knocking over something.

They don’t take much room, they don’t require fancy gear, and they still work. My legs are getting stronger, my core is firing, and I can feel myself reclaiming a piece of me — even in this new chapter of caregiving and closeness.

So if your life looks a little different lately…If space, time, or energy feels tight…Just know this: You can still move. You can still show up for you. And you don’t have to hit the floor to hit your goals.

🧍🏽‍♀️Why Standing Workouts Slay

Standing workouts aren’t “easier.” They’re smarter — especially for busy women, beginners, or anyone dealing with perimenopause symptoms like joint pain or fatigue. These routines torch calories, build balance, and strengthen your core — all without a single burpee.

Plus, they keep your heart rate up without leaving you breathless and wrecked. It’s low-impact with high returns. With this mindset, you can even slay a workout in your office or cubicle!

💪🏾What Muscles Are We Working?

• Glutes and Hamstrings: Especially when using resistance bands, dumbbells, or a stair stepper.

• Quads and Calves: Say hello to squats, marches, and leg lifts.

• Core: Standing crunches, oblique twists, and good posture work wonders.

• Arms: Add light dumbbells or bands and BOOM — biceps and shoulders feel the burn.

  
  

🔥Benefits of Standing-Only Workouts

• No need for a mat or fancy setup

• Easier on the wrists, knees, and lower back

• Great for improving posture and balance

• Perfect for quick sweat sessions (hello, 20 minutes!)

• Builds functional strength you use in real life — from grocery hauls to dancing in the kitchen to cubicle fitness!

  
  

🛠️Tools You Can Add In (Optional, But Spicy)

• Dumbbells

• Resistance bands

• A stair stepper (like the ones in the TikTok shop)

• A sturdy chair (for balance support)

• Ankle weights if you're feelin’ bold

  
  

👟Quick Sample Circuit (Try This!)

Do 3 rounds of:

• 15 Dumbbell Squats

• 12 Standing Oblique Crunches (each side)

• 10 Reverse Lunges

• 15 Standing Kickbacks

• 20 Calf Raises

• 30 seconds March in Place (fast)

Breathe. Hydrate. Repeat.

🧘🏽‍♀️ Wellness in Tight Spaces

Here’s a little truth bomb: wellness isn’t about wide-open spaces and aesthetic home gyms with succulents and LED mirrors. It’s about working with what you’ve got — and making it work for you.

Whether you're sharing your space, downsizing, or just living that apartment life, you can still:

• ✅ Move — Standing workouts are gold. So is walking in place, stretching at your desk, or doing wall sits while dinner cooks.

• ✅ Breathe — A few deep inhales can calm your nervous system in ways a spa day wishes it could.

• ✅ Unplug — Find a 5-minute pocket of silence — no scroll, no screen — and call it a win.

• ✅ Hydrate & Nourish — Keep a water bottle nearby. Prep high-protein snacks you can grab fast.

• ✅ Reset Your Mindset — When the space feels small, expand your presence. Journal. Pray. Meditate. Dance in the kitchen. Claim your moment.

Your wellness doesn’t need to be loud or take up a whole room. It just needs to be intentional.

Even if your workout zone is a corner between the couch and a coffee table — that corner becomes sacred when you decide it’s yours.

💾 Grab the Freebie: “Wellness in Tight Spaces” Quick Guide (PDF)

Need help building your own wellness routine when space and energy are limited? I got you. Download my free, printable cheat sheet — it’s packed with:

• Standing-only workout ideas

• 6 strength circuits resets you can do with a set of dumbbells

• 5-minute wellness resets you can do anywhere

• Mindset tips for making your corner count

  
  

🎯 Whether you're in a tiny apartment or juggling family life with little privacy, or in the office this guide is your blueprint to feeling good in close quarters.

📥 [Click here to download the PDF] 

🧠✨ Bonus Fuel: My Memory & Focus Protein Shake

Tight on time, space and mental clarity? Add my Memory & Focus Protein Shake to your daily routine.

Formulated with brain-boosting ingredients like Lion’s Mane Mushroom and clean plant-based protein, it helps you stay sharp, energized, and ready to tackle your to-do list — whether that’s getting in a workout or just staying awake during Zoom calls.

🍓 Smooth, satisfying, and perimenopause-friendly🌿 Naturally sweetened🧃 Works as a morning shake or afternoon pick-me-up

👉🏽Give your body what it needs — and your brain what it craves.

Disclaimer:

The tips provided in this blog are for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for medical diagnosis before starting any new exercise or nutrition program, especially if you have any underlying medical conditions or injuries.