November 13, 2019 3 min read
If you have ever used sliding discs, you know that they add an entire new dimension to your workout. Slider workouts can take body sculpting, balance, and cardio to a whole new level. You can perform any of the exercises below using sliders, a dish rag, or a paper towel. As shown in the video, Karrah is using a paper towel to show you how simple it really is to make a gym out of silly household items.
This workout consists of 3 supersets, 2 circuits per superset with a total of 4 rounds. No excuses this week! Let's get in that burn.
Karrah is wearing The Ultimate in Black, $65.
SUPERSET 1: 4 Rounds
10 Slider Split Squats (per leg)
From a standing position, take a long step forwards as if performing a lunge. The heel of your back foot should be raised and slider of choice placed directly underneath. Keeping your torso straight, lower slowly until your back knee almost touches the floor, then push back up. Complete all your reps on one leg, then switch to the other. Keep your knees in line with your toes, especially on the front leg, and don't let the front knee stray past your foot as you lower.
10 Plank Pike Ups
Start in a plank position with your hands directly under your shoulders and sliders under the balls of your feet. Do not allow your lower back to arch.Keep your feet, pelvis, and shoulders in one long line. On an exhale, pull your abs deeply into your spine and use your abs to fold your body in half, pulling the sliders forward toward your hands as your pelvis moves up in the air. Lower yourself back into a plank position. Repeat.
SUPERSET 2: 4 Rounds
10 Lateral Lunges (per leg)
Start standing with right foot on slider, shoulder-width apart. Engage glutes. Send hips back as you slide right foot to the right, bending left leg slightly without allowing left knee to go past toes. Extend right leg as far as you can, balancing most of your weight on your left (bent) leg. Pull right foot back toward you as you straighten left leg to return to a standing position. Repeat on opposite side.
20 Second Rag Drag Plank Walks
Start in high plank position with both feet on sliders. "Walk"forward using only your hands, one in front of the other, and drag your feet on the sliders behind you. After several paces, reverse the walk, moving backward to return to starting position. Repeat.
SUPERSET 3: 4 Rounds
5 Leg Circles (per side)
Start in a half squat with feet hip-width apart, knees slightly bent, and hips slightly hinged, as if you were just starting to lower into a squat. You should already feel your glutes and hamstrings engaged. With right toes on a slider, slide right foot forward, and keeping left knee bent, send right leg into a wide arc out to the right side and then back, bringing it full circle to meet left foot. Now push right foot back and send it into a reverse arc, bringing right foot back to meet left foot. Repeat, then switch the slider and repeat on the other side.
5 Slider Push-Ups (per side)
Start in push up position with a slider under one hand at a time and hands close together. Slide hands apart to a little wider than shoulder width and perform a push up. Return to starting position by sliding hands back together. Make it easier: perform this exercise with your knees on the floor.