Miley Cyrus’ latest song “Flowers” is officially my 2023 song. Growing through her Hannah Montana days to her Wrecking Ball moments, I’m currently obsessed with her new song and probably inspired by her body goals right now! Not only does she highlight the lyrics to being a strong independent woman, but also her workout in her music video is a killer! And so I tried her Flowers’ inspired workout and I’m so far loving every bit of it.
For the workout, there’s 6 circuits to complete. The first two exercises focus on arms, next two targets on legs and bum then of course close to the end requires some whole body burn then lastly a nice cool down.
I started with my own warm up of some cardio workouts of choice (such as butt kicks, jumping jacks, jump squats, etc.) for 5 minutes just to get the heart rate up and did the Miley Cyrus workout for 3x sets of 1 minute each with 1 minute rest in between and it was definitely a blast! Here’s the workout if you want to try it too:
- Battle Ropes Alternating Waves + Squat – in a squatting position, alternate both your arms while battling the ropes while engaging your core. Alternatively, if you don’t have battle ropes and the space to do it, I’d use dumbbells or some weights to mimic and image using ropes (use weights that are bearable for you), it will definitely start firing up your biceps and shoulders.
1 minute, 1 minute rest in between (x3)
2. Crawling Spider Man Push Up – in her music video, Miley had a resistance band pulling her weight as she does this workout but you can start by doing without it. Come down into a plank position and crawl either hand forward alternating your opposite leg towards your elbow as if you were crawling like spider man. As you come to the first crawl, come down to a push up. Switch sides, repeat and do as much as you can in that minute and rest.
1 minute, 1 minute rest (give a good stretch) in between (x3)
3. Glute Bridge + Tip Toe – Now you finally get to rest your arms and come down laying on your back on the floor with a mat. Bringing your hips up, start to tiptoe your heels to your bum and and back to your bridge pose – this will honestly make your inner thighs and bum scream so turn your beast mode on!
1 minute, 1 minute rest in between (x3)
4. Lunge to Knee Drive – Next is another leg workout where you come into lunge position with either knee driving up to your chest. I’ve split 30 seconds each leg and alternate to complete 1 minute each workout.
30 seconds (right knee drive), 30 seconds (left knee drive) = 1 minute, 1 minute rest in between (x3)
5. Burpess Swings – And of course, the ultimate workout of all. Burpee swings! Again, Miley had her resistance band to pull her weight but let’s start without it. I like starting with a jumping jack then quickly come down to a plank and as you come up, swing back your arms and repeat down to your plank until you start breaking a sweat!
1 minute, 1 minute rest in between (x3)
6. Balancing Table Pose – Finally it’s time to cool off. Come down to your mat on all fours, bring either arm up alternating your opposite leg up and hold 30 seconds on each side and repeat. If you have sensitive knees like me, fold up your mat as an extra pad for your knees. During this period, start catching your breath to your normal pace and reflect how crazy amazing Miley actually is to do this workout! And feel toned and strong the next day.
30 seconds (right side), 30 seconds (left side) = 1 minute, 1 minute rest in between (x3)
Also by Bel: Vegan Green Goddess Pesto Pasta
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Photo: Miley Cyrus via Instagram
