20-Minute Core Workout: Slow Sliding + Fast Tabatas

Today’s workout is a follow-up to the workout I posted a couple weeks ago. Same format, just different target muscle groups. While the title says “core,” your upper body will definitely feel the burn as well (brace yourself for some serious planking, people!). This 20-minute core workout will alternate between 2-minute slider sequences for the right then left obliques and 4-minute tabata intervals.

Before we get to it, I just want to thank you guys for all the feedback on YouTube, Instagram and here on the blog regarding last week’s workout! Hearing what you guys like and don’t like is so helpful in guiding my planning and formatting of future workouts. I like to switch things up so formats don’t get redundant, but hey, if it ain’t broke, don’t fix it. So many of you loved last week’s workout that we’re keeping it the same, just switching up the target muscle groups today.

20-Minute Core Workout: Slow Sliding + Fast Tabatas

Equipment You’ll Need:

  • Sliders (you can use a dish towel if on a hardwood floor or a paper plate on carpet)
  • Medium weight (I’m using a 10-lb kettlebell) — this is totally optional

This workout will take you 20 minutes to complete. If you’re looking for a longer workout, do it twice (once was plenty for me lol). You’ll do 2 minutes of slider work on each side (inspired by the megaformer work I teach at Btone!) followed by a bodyweight tabata (with the option to use a dumbbell). Here’s the general breakdown (rest for 30 seconds in between each section):

Slider obliques series on RIGHT
Slider obliques series on LEFT
Tabata 1
Slider obliques series on RIGHT
Slider obliques series on LEFT
Tabata 2

As with all workouts, make sure to warm up beforehand. I have a 5-minute warm up on my YouTube channel you can follow along with or just do your own. Modify as needed with all the exercises—I’ll explain how to in the video. 🙂

In this 20-minute core workout you'll alternate between slider blocks and tabata intervals.

20-Minute Core Workout: Exercise Breakdown

Slider Series 1

  • Snake (60) | In a plank position, feet on sliders, hands stacked under shoulders on an exercise mat, cross your right foot in front of the left and drop your heels so that you are heel-to-toe with toes pointing towards the left. You’ll twist through the waist, slightly lowering your right hip to do so. This is your starting position. From here, start bending your knees in towards your left elbow, sliding your feet forward. When you’re in as far as you can go, slide the feet back out, straightening your knees back into your starting position. As you do these, try to keep your hips level with your shoulders (don’t sit your bum onto your heels as you slide the feet in; engage your right sidebody to keep them lifted).
  • Low Teaser (30) | In a plank position, feet on sliders, hands stacked under shoulders on an exercise mat, cross your right foot in front of the left and drop your heels so that you’re heel-to-toe with toes pointing towards the left. You’ll twist through the waist, slightly lowering your right hip to do so. This is your starting position. Maintaining this leg position and keeping your knees straight, pike your hips slowly up into the air. When you’ve reached your peak, slowly lower back down to that twisted plank starting position. You are targeting your right oblique with these.
  • Arm Sliders (30) | Start in a plank position, hands stacked under shoulders, left foot on a slider. Crunch your right knee in towards your right arm and hold it as close to touching that arm the whole time. From here, you’re going to slide the right knee up towards your armpit and then down to hover by the wrist. Continue sliding the knee up and down, slightly rounding through the spine as you zip it up your arm to activate the core in a crunching motion. There will be minimal sliding on this one (your left foot might slide forward and back slightly but it won’t be huge).

Tabata 1

  • Side V-Ups | Start laying on your side, balancing on that bottom hip/side butt area with your bottom hand on the floor in front of you for support. Top arm is bent with hand behind your head and elbow out wide; legs should be extended and hovering off the ground. This is your starting position. From here, you’re going to crunch up and in, keeping your legs straight as you lift your torso up and in to meet them so that your sidebody forms a “v” shape. Use that bottom hand for support, but try to push off it minimally. Slowly lower back down and extend back out to a hover. Alternate side each interval.
  • Full-Body Crunch (option to use a dumbbell) | Start laying on your back with legs outstretched and hovering a couple inches off the ground. Holding a weight in your hands, arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you lift your shoulder blades off the ground and bring the weight up and over towards your shins. Extend back out, lowering to starting position. The goal is to never bring the legs and/or weight to rest on the ground when you extend back out.

Slider Series 2

  • Side Bear with Thread the Needle (60) | Start in a side forearm plank with your right forearm on the ground. I recommend staggering your feet on the sliders so that your top left foot is in front of the right. Keeping your hips at shoulder height, you’re going to bend your knees in towards your chest and slide the feet forward. As you do this, wrap your top arm around you, twisting your chest to the floor and threading the needle. As you straighten your legs back out to plank, untwist the chest and reach your left arm back up to the ceiling.
  • Twisted Pike (30) | Start in a forearm plank (or high plank) with feet on the sliders and drop your heels over to the right so that the lower body is angled to the left. Keeping the twist of the lower half, pike your hips up to the ceiling and back down, keeping the legs straight.
  • Single-Leg Crossbody Mountain Climbers (30) | Start in a high plank with your right foot on a slider and left leg hovering. Do a crossbody mountain climber, bringing the left knee to crunch into the right elbow and then the right knee to crunch into the left elbow.

Tabata 2

  • Bicycle Crunch Sit-Ups | Start laying on your back with your hands lightly behind your head, elbows bent out to the sides and chest open. Engage your abs, pulling your bellybutton down to the floor as you lift your legs off the ground about six inches to a hover. This is your starting position. From here, bend your right knee in towards your chest as you crunch your left elbow across to meet it, lifting your back off the floor like a twisting sit-up. Your left leg should remain outstretched in a hover as you do this. Slowly return back to the starting position and continue, crunching in the same direction the entire time. The goal is to keep the legs off the ground the whole time, but if you need to modify, your left heel can quickly rest on the floor in between reps. Alternate side each interval.
  • Walk-up-the-Wall Hollow Hold | Start laying on your back with your legs outstretched and hovering off the ground about 4 inches. For more support, place your hands under your bum; for a bigger challenge, have them outstretched overhead or elbows bent and fingertips by your ears. Crunch your shoulders off the ground and hold them there. From here, walk up an invisible wall, stacking one foot on top of the other until legs are pointing to the ceiling. From there, walk down in the same way.

In this 20-minute core workout you'll alternate between slider blocks and tabata intervals.

WEARING | Free People leggings (old but these Chill By Will leggings are similar) // Lululemon tank (no longer available in stripes, but shop solids here)

Hope you all enjoy your 4th of July! I’m taking this week off from teaching and for the most part from blogging as well (I may pop in with a post on Thursday or Friday). I’m hoping to have a lot of fun but also to catch up on studying—I’m so behind on my aromatherapy course!!

20-Minute Low Body Workout: Slow Sliding + Fast Tabatas

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.This 20-minute low body workout mixes low-impact slider exercises with fast, heart-pumping tabatas. I know this is the second legs/butt workout I’ve posted in a row, so if you’re craving something else, check out my Upper Body Workouts, Core Workouts or Full Body Workouts playlists on YouTube instead.

Low Body Workout: Slow Sliding + Fast Tabatas

Equipment You’ll Need:

  • Slider (you can use a dish towel if on a hardwood floor or a paper plate on carpet)
  • Light hand weights (2-5 lbs — maybe up to 8 lbs if you’re feeling like a gangster)

This workout will take you just under 20 minutes to complete. If you’re looking for a longer workout, do it twice. You’ll do 2 minutes of slider work on each leg (inspired by the megaformer work I teach at Btone!) followed by a bodyweight tabata. Here’s the general breakdown (rest for 30 seconds in between each section):

Slider lunge series on RIGHT
Slider lunge series on LEFT
Tabata 1
Slider squat series on RIGHT
Slider squat series on LEFT
Tabata 2

As with all workouts, make sure to warm up beforehand. I have a 5-minute warm up on my YouTube channel you can follow along with or just do your own. Modify as needed with all the exercises—I’ll explain how to in the video. 🙂

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.

20-Minute Low Body Workout: Exercise Breakdown

Slider Lunge Series

  • Sliding back lunge with front raise |
  • Low lunge slides with reach ‘n pull |
  • Swan dive in low lunge |

Tabata 1

  • High knee lunge stomps | Alternate legs each interval.
  • Jump lunge, lunge, squat |

Slider Squat Series

  • Single-leg squat with reverse fly |
  • Low squat skates |
  • Low squat hold with crossbody twist |

Tabata 2

  • Sumo squat hops |
  • Popcorn squat jumps |

In this 20-minute low body workout you'll alternate between low-impact slider work and high-intensity tabata intervals.

WEARING | leggings c/o Puma (old but these new ones from Puma are similar and these bright blue leggings from adidas are also fun!) // House of Lily Rose tank

Deck of Cards Slider Workout

This deck of cards slider workout is a fun way to switch it up! Each suit corresponds to a different slider exercise and the number tells you the reps.

For today’s deck of cards slider workout, you apply the same rules as last week’s to four new exercises. Side note: It’s by complete accident that I’m dressed like a deck of cards in this post. 😉

Deck of Cards Workout (Slider Exercises)


If you don’t have sliders, you can use a dish towel on hardwood floors or paper plates on carpet. If you’re in the market for a pair, I use these double-sided sliders (on sale for $14) that work on both hardwood and carpet.

You’ll need a deck of cards for this workout. There are also smartphone apps for deck of cards workouts you can download if you want to take this to the gym. Shuffle the deck and you’ll flip one card over at a time until you’ve gone through the entire deck. Each suit corresponds to a different exercise and the number of the cards tells you how many reps to do.

Face cards = 10 reps
Aces = 11 reps
Joker = 15 reps, exercise of your choice

As with all workouts, make sure to warm up beforehand. This 5-minute warm up is a great one if you need some guidance!

This deck of cards slider workout is a fun way to switch it up! Each suit corresponds to a different slider exercise and the number tells you the reps.

Deck of Cards Slider Exercises

CLUBS – Lunge Slide to Single Leg Bear | Start in a low lunge with your right foot forward, knee bent to 90 degrees and stacked over the ankle. The ball of your back left foot should be planted on a slider. Hinge forward at the hips so that the weight of your torso is slightly forward, over the target right leg. This will allow you to keep your back foot light. From this starting position, slide your back left foot forward, bending the knee in and staying low on your right side. Slide it back out behind you into the starting position.

Bring your hands to the ground and extend your right leg back behind you in a single-leg plank. Keeping the right leg hovering and your hips at shoulder height, bend the left knee in and then slide the leg back out into a plank. Step the right foot forward between your hands and lift your torso up to the starting low lunge position. That’s one rep. Complete the designated rep number on the right and then left.

DIAMONDS – Marching Forearm Pike | Start in a forearm plank position with your feet on sliders. Keeping your legs straight and heels lifted, pike your hips up into the air as high as you can. Lower them back down to a plank position. Do a marching plank, pressing up to hands one arm at a time and then lowering back down to forearms.  1 pike + 1 march = 1 rep. 

SPADES – Squat Jack to Heel Click | This is the only exercise not requiring the sliders. Its purpose is to provide cardio blasts throughout the workout. Start in a low squat position with feet wider than hips’ width. Staying low, jump your feet in together in a narrow squat and then back out wide. From here, jump up, tapping your heels together midair and landing back down in a wide low squat. That’s one rep.

HEARTS – Snake Crunch to Side Plank Rotation | In a plank position, feet on sliders, hands stacked under shoulders on an exercise mat, cross your right foot in front of the left and drop your heels so that you’re heel-to-toe with toes pointing towards the left. This is your starting position. From here, start bending your knees in towards your left elbow, sliding your feet forward. When you’re in as far as you can go without lowering the hips, slide the feet back out, straightening your knees back into your starting position. Release your left hand from the floor, opening up into a side plank. Return it to the floor. That’s one rep. Complete the designated rep number on the right and then left.

This deck of cards slider workout is a fun way to switch it up! Each suit corresponds to a different slider exercise and the number tells you the reps.

WEARING | Booty by Brabants leggings // Puppies Make Me Happy Pugs ‘N Roses tank (this style is sold out, but they have lots of other adorable stuff for fellow dog lovers!)

Alright, that’s all for me today. Hope your week is off to a great start!