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The Slider Workout

I wanted to throw this workout in as a bonus. Not everyone has the disc slides, but you can use paper plates, plastic lids or even magazine pages. You can use towels if you are on hardwood floors. It is a great all over toning workout, and just something a little different. Some of the moves can be used without the discs, but other moves require them. I used nothing but the discs for this workout. The breakdown is below. Remember to work in your fitness level, and take breaks when you need to.

Set timer for 10/50 2 rounds

1. Right Leg on Disc – Squat out Right/Right Reverse Lunge
2. Hold in Squat position – Right foot on disc and circle around clockwise (up & around)
3. Right Side Lunge to Right Reverse X-Over Lunge
4. Hold in Squat position – Right foot on disc and circle around counter clockwise (back & around)
5. Left Leg on Disc – Squat out Left/Left Reverse Lunge
6. Hold in Squat position – Left foot on disc and circle around clockwise (up & around)
7. Left Side Lunge to Left Reverse X-Over Lunge
8. Hold in Squat position – Left foot on disc and circle around counter clockwise (back & around)
9. Plank Position – Feet on Discs – Plank Jack Feet out wide then in close
10. Hold in Plank Position – Feet on Discs – Strict Mountain Climbers
11. Hold in Plank Position – Feet on Discs – Pike in/hold/legs out wide then in close and back to plank
12. Alternate Knee to Shoulder then to opposite elbow/Hold plank/3x slow lower to Push-up/up & repeat opposite leg
13. Plank Position – Lower hips side to side
14. Hyperextensions
15. Plank Position – Hands on Discs – Press Single hand forward then back
16. Mr. Miogi Hands – Plank Position – Right hand clockwise/Left hand counter clockwise
(Wax on/Wax off)
17. Mr. Miogi Hands – Plank Position – Left hand clockwise/Right hand counter clockwise

Bonus: Abs 10/50 3 rounds
1. Foam Roller – Knee Tuck roll in then out to cobra stretch
2. Foam Roller – Hovering Cat Pose/Alternate Knee Tuck in to chest
3. Foam Roller – Leg Raise – Hips on Foam Roller – Raise legs up then lower down
4. Roll-up to Press Overhead
5. Russian Twist with Overhead Press

Enjoy,

Michele