Sliders are traditionally small, flat round discs designed to create a sliding surface between your hands or feet and the floor. Rather than lifting your arms or legs during bodyweight exercises, sliders allow you to slide your hands and feet across the floor while supporting your full weight. A slider workout is that much more challenging; it engages your whole body and adds intensity to a bodyweight workout without the need for weights! Win!
The best thing about a slider workout? You can easily substitute in household items, such as paper plates (if on a carpeted surface) or towels or socks (on a hard surface like a polished floor.) So check out this fun home workout below! For each exercise, complete 45 seconds, followed by 15 seconds of rest. Complete this sequence for 2-3 rounds or for 10-15 minutes worth of work.
Get into a push-up position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee toward the right side of your chest. Return to the starting position and repeat with your left leg. That’s one rep.
Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg and lower until your left knee is bent 90 degrees. Push through your left foot to stand. That’s one rep. Complete for 45 seconds, then rest for 15 seconds. Repeat on the other side.
Stand with feet hip-width apart, with sliders under your feet. Drop your body down into a low squat position, with your hands touching the ground. Then slide your feet back, landing in the Push up position. Lower into a Push up, then press back up. Now, repeat the motion backward: slide your feet forward to the outside of your hands so you’re in a low squat position, then stand back up. That’s one rep.
Alternating Leg Curl
Lie on your back with your knees bent and in line with your ankles and both feet on the floor. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, with your feet placed on sliders. From this position, slide your right leg out until it’s nearly straight, then return to start. Repeat with your left leg. That’s one rep.
Here’s how to execute this exercise using sliders.
Start in a Plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, making sure your upper body remains still. Return to start. That’s one rep.
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