Breaking Down Miley Cyrus' Full "Flowers" Workout Routine

Buy yourself flowers, write your name in the sand, and get your sweat on.

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Even though life can seem bleak after a breakup, Miley Cyrus’ new song “Flowers” is a great reminder that you can still buy yourself flowers, write your name in the sand, talk to yourself for hours — and commit to a grueling workout routine.

The catchy breakup song, which has over 57 million views on YouTube, features Cyrus dancing around in what’s rumored to be ex-husband Liam Hemsworth’s suit. It also happens to reveal Cyrus’ workout routine, which looks extremely impressive.

Battle Ropes

The singer starts off by swinging battle ropes (while wearing lacy undies, natch). She holds them as she pumps each arm up and down for a bilateral wave, but trainer Erin McGill Mahoney says you can also slam the ropes simultaneously for a more intense cardio boost.

Spiderman Push-Up

Next up? A set of banded Spiderman push-ups. Using a resistance band anchored to a post, Cyrus crawls forward into this spicy push-up variation to work her arms and core. Andrew Slane, an instructor at Fiture, recommends doing 3 sets of 12 reps.

Glute Bridges

Cyrus can also be seen holding a glute bridge, the classic Pilates exercise that targets the glutes, core, and hamstrings. She then takes them one step further with a variation that involves holding the position while balancing on the toes and stepping in and out.

Banded Lunge To Knee Drive

The booty burn continues when Cyrus absolutely slays lunge to knee drives — which she makes even spicier by using a band for added resistance. Slane says you can try these without equipment by lunging back, driving your knee forward, and adding a hop.


As if that wasn’t enough, Cyrus then channels all her hot girl energy into a round of burpees (with added resistance from a band, duh). When it comes to burpees, trainer Kate Cherichello recommends doing AMRAP — or as many reps as possible — to work your whole body.

Bird Dogs

Before taking herself dancing, Cyrus throws in a few bird dogs for good measure. This tabletop move requires lots of core stability while you extend an arm and a leg in opposite directions.

Hopefully Cyrus goes to her foam roller like a wrecking ball after all this.