If you are looking for a way to move on from a breakup, take a page from Miley Cyrus’ book and treat yourself to flowers, go dancing, and break a sweat—all while exuding glamour and sexiness. In case you missed it, I’m talking about Miley Cyrus’ award-winning song and music video “Flowers.” With over 100 million views of #flowersmileycyrus on TikTok, her viral video showcases her dancing (possibly in Liam Hemsworth’s suit), giving us a sneak peek into her intense and steamy fitness routine (those spider push-ups are seriously challenging). Here, Julia Stern, a certified functional strength coach (CFSC) and Fiture instructor, dissects Miley’s essential workout moves and their advantages. Additionally, there’s a Miley Cyrus-inspired workout that you definitely should try, and it requires no equipment.

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A breakdown of Miley’s workout in “Flowers”

If you found yourself searching for “Miley Cyrus workout routine” right after the release of “Flowers,” you’re not alone. Miley makes even burpees look appealing (not to mention her striking black lingerie set). “This workout consists of compound, full-body movements that target various aspects: it focuses on strength, incorporates cardio, and improves core stability,” explained Andrew Slane, a sports conditioning specialist at Fiture. Stern concurred: “All of [her] movements combined create an excellent full-body workout, particularly for those with limited time looking to break a good sweat,” Stern added. “Most importantly, it’s enjoyable and challenging, making it likely that you will return to it.”

Eager to get going? Great! “If you’re looking to start with exercises like these, begin by mastering fundamental movements like squats and hinges and concentrate on activating your core,” stated Stern. “As you progress, you can introduce equipment and push yourself further. Keep reading for a breakdown of Miley’s six signature moves, according to Stern. Grab your battle ropes, a long resistance band, and some great workout clothes, and get ready to try them out!”

Battle ropes

Miley initiates her intense workout with alternating, heart-pumping battle rope exercises (great for the abs). Pro tip: Keep your knees bent, as Miley does, while moving each arm sequentially, and you’ll quickly feel empowered. “Battle ropes offer numerous benefits and are a fun way to diversify your cardio routine. Similar to running and cycling, battle ropes elevate your heart rate and can be utilized for high-intensity intervals. They also build strength—your shoulders will feel the impact immediately, and your core must engage to move the ropes swiftly. There are various options to experiment with: single-arm, double-arm, circles, and twists using ropes of different weights that can be increased as you grow stronger.”

Spider push-ups

Up next, Miley intensifies the workout with a combination of bear-crawl-spider push-ups, incorporating a resistance band as an extra challenge. If that seems too intense, start simple with spider push-ups—they’re demanding on their own. While doing the push-up, bring one knee toward the armpit on the same side and return to a plank position. “Spider push-ups are the ultimate blend of core and upper body strength. They target your chest, triceps, and obliques. The resistance band adds a backward pull, requiring more effort to perform the push-up and necessitating core control to execute the movement slowly.”

Glute bridges

Opinion alert: While the hip swivel Miley includes in her glute bridges is optional, if it makes you feel more confident, go for it! When sticking to standard bridges, ensure your hips remain level as you hold the position and tighten your glutes. “Glute bridges engage your glutes, hamstrings, and core. Adding weight or pausing at the top can increase the difficulty. Developed glutes safeguard your lower back, making tasks like climbing stairs, sitting, and lifting easier.”


It’s time for the full-body exercise that everyone loves to hate. Despite that, do you feel a sudden urge to see how many burpees you can perform in a row? “Burpees are crucial! They elevate your heart rate and help you practice getting up from the floor. Using a resistance band modifies this exercise by reducing the need to support your entire body weight during the upward movement. It’s an ideal starting point if you’re new to this exercise.”

Banded lunge to knee drive

Don’t give up now. This move, which combines lower body strength with cardio, will definitely make you feel the burn. Expect to engage your core, glutes, and hamstrings while ramping up your heart rate. And don’t be deceived by how effortless Miley appears to make it look. “The lunge to knee drive targets your lower body and core. Due to the required stability, your core needs to be activated to maintain balance. When stepping back into a lunge, concentrate on driving your front heel into the floor. Then, slowly lift your knee toward your chest while maintaining balance. Initially, you can modify this move by returning your foot between each repetition. For a greater challenge, try performing them consecutively without breaks.”

Bird dog

As the workout winds down (phew!), Miley executes the bird dog exercise by extending her right arm and left leg simultaneously. “The quadruped movement is beneficial for individuals at any fitness level. It enhances core strength, stability, balance, and mobility. I often include this exercise at the beginning of my workout to activate my core and prepare my body for weightlifting. You can modify this by working one arm or leg at a time, alternating between them.”

Don’t have equipment? Here’s a Miley-inspired workout for you

Don’t have any equipment on hand? No worries! You can do this “Flowers”-inspired bodyweight workout, courtesy of Fiture.

  • Mountain climbers: 3 sets of 16 reps
  • Hip raises (for added difficulty, place a dumbbell on your hips): 3 sets of 16 reps
  • Spiderman push-ups: 3 sets of 12 reps
  • Lunge with knee drive hop: 4 sets of 10 reps total (2 sets per side)
  • Bird dog: 3 sets of 12 reps (alternating sides), holding for 3-5 seconds each time

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