It’s been a minute since I posted a full workout on the blog. I’ve been mainly posting short workout videos on my Instagram stories and feed. Since I’ve had a few new subscribers recently (welcome!), I’ve decided it’s time to pick it back up with the workouts.
This Full Body Slider Workout was inspired by btone’s TONE class. The class uses customized resistance machines similar to a Pilate’s megaformer machine where you use the resistance of the machine and your body weight to perform slow moves that give fast, toning results.
Equipment Needed:
You don’t need a machine to perform this workout, nor do you need gliders. All you need are some slippery hardwood floors and socks or two kitchen towels for sliding. If you have gliders, then great, you can use those as well.
YouTube Workout Video
https://youtu.be/Ce9Gj7npMhY
Description of each Move
Mountain Climbers
Start in a straight arm plank position keeping your hands stacked under your shoulders, your back flat, and your kitchen towel or gliders (if you have them) placed under your toes. Without arching your back, pull your right knee in first towards your chest then alternate by pulling your left knee in while pushing your right leg back. You can start this move off slow but I prefer to do this move fast as a cardio burst. Complete a total of 50.
Single Leg Push-ups
Standing with your right foot on the ground and your left foot slightly hovered and straightened back, slowly lower your hands to the ground in front of you and the. Slide your standing foot back so that you land in a single leg straight arm plank. Do one push up, then slide your right foot back to standing. Repeat on the other leg and do a total of 5 reps (alternating 5 on each leg).
Lateral Lunges
Start by standing straight with your right leg on the towel or glider. Keeping your left leg straight, drag your right foot away from you until you get into a squat position and then pull back up to standing. Make sure that when you get into your squat position that your knees are stacked over your ankles (they do not go past your toes) and try not to arch your back. The slower you go on this one, the harder it is. Switch sides and do the other leg. Complete 25 on each leg.
Low Lunge Slides
Start in a 90 degree low lunge position, with your right leg forward and left leg back. Plant your left foot on the glider or towel and drag in your left knee until it meets your right knee then drag back to start. Repeat 20 times on the right leg and then do the same with your left.
Bear–to-Pike
This is a dynamic move and can be quite challenging. Start out in a straight arm plank position with one foot on each towel or glider and legs about hip width distance apart. From plank, transition into bear by slowly bending in both knees toward your chest until you are in a tabletop position. Make sure to keep your back flat on this one. Then drag your feet back out to plank. To modify, bring your knees to the towels instead and drag them into tabletop.
The slower you go on this move, the harder it is since you are pulling your body weight and not using much momentum. Once you’ve completed one bear and are back in a straight arm plank position, switch to pike by keeping your legs straight and pulling your legs inwards (while staying on your toes) so that you create a V with your body. Tilt your head down as your bring your legs in. The further in you go, the more challenging. Once you’ve gone as far as you can, pull your legs back into plank position. Repeat by starting with bear and then plank-to-pike. Complete this dynamic move 8 times.
Lunge Back
Start by standing straight with your right foot on the towel or glider. Keeping your right leg straight, drag your right foot back away from you until your left leg gets close to a 90 degree bend (make sure your front knee stays stacked over your ankle and doesn’t go past your knee). Then pull your right leg back up to standing. The slower you go, the harder. Switch sides and do the left leg. Complete 25 on each leg.
Hamstring Curls
Starting in a hip-bridge position with your heals in the gliders, drag your heals forward away from your glutes as far as you can go and the drag them back in to start.
Repeat 10 reps. The slower, the harder this move.
Plank Slides with Shoulder Taps
Start in a plank position with toes on gliders. Crawl forward 4 times using your hands only while dragging your feet forward. Stop in plank and do 4 shoulder taps. Crawl back 4 times and stop in plank and do 4 shoulder taps. That’s one rep. Repeat for a total of 3 reps. Take rests in between if needed.
Corkscrew
Start in a straight arm plank position. Keeping your core engaged and back flat, pull both your knees in together and bend toward your left side and then push back to plank to complete the move. Complete on the right side. This can be done by alternating sides for a total of 20 (10 on each side).
L-Sit Slides
Start by sitting down in L position, with your heals on gliders. Plant your palms beside you and use your upper body strength to life your butt off the ground. Slide your heals toward you and butt back behind you and hold for 5 seconds. Slide back to start and repeat for a total of 5 rounds taking breaks as needed.
Did you give this one a try? I would love to know what you thought, or if you find the descriptions helpful.
