Sliding Towel Home Workout – 28 Minutes, Total Body

Sliding Towel Home Workout - This low-impact workout is total body and 30 minutes long. You'll go through three sliding towel sequences. #homeworkout #towelworkout #sliderworkout #workout #fitness

This post is sponsored by Adidas. All opinions—as always!—are my own. 

This sliding towel home workout is a sort of mashup between the quiet home workouts I’ve been posting regularly and my slider workouts. It’s broken up into three sequences, which you’ll flow through before resting and repeating. It’s low-impact and only requires a dish towel, making it perfect for doing at home without complaints from your downstairs neighbors.

In today’s workout, I’m wearing Adidas x Universal Standard Biker Shorts (they come in maroon and black as well). My top is old, but you can check out the current selection of tanks here. I’m ALL about biker-length shorts these days!

Sliding Towel Home Workout

Equipment Needed:

  • Dish towel – We’ll use this for the sliding exercises and for tension between our hands. If you’re doing this workout on carpet, use a hardcover book or paper plates as your sliders.

This workout will take you 28 minutes to complete. It’s broken up into three sequences, and each is structured a little differently. This slider towel home workout is meant to be done along with the video, so don’t be discouraged if the written description below is confusing! I’ll be guiding you through the whole time. The general idea is that you complete the sequence of movements, rest for 30 seconds, then repeat. In the first, you’ll complete the sequence twice on each side. In the second, you’ll complete it three times total. And in the third, you complete it once on each side.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Sliding Towel Home Workout - This low-impact workout is total body and 30 minutes long. You'll go through three sliding towel sequences. #homeworkout #towelworkout #sliderworkout #workout #fitness

Workout Breakdown

Sequence 1 – Lower Body

See 2:48 in the above video for a preview of the exercises. Repeat twice on each leg.

  • (60 sec) Sliding Back Lunge to Deadlift
  • (15 sec) Hold the Deadlift Balance
  • (45 sec) Knee Slide + Split Lunge Pulse
  • (30 sec) Single Leg Bear Plank Knee Tuck
  • (15 sec) Single Leg Bear Plank Hold

Sequence 2 – Total Body

See 16:47 in the above video for a preview of the exercises. Repeat three times.

  • (30) Squat to Calf Raise, towel held in hands
  • (30) Hold Squat and Lift x2 – Row Combo the arms
  • (15) Squat Pulse
  • (45) Cobra (knees on towel) + March Up x2 Walk Forearm
  • (30) Forearm Plank Knee Taps – alternate then both together
  • (15) Marching Plank

Sequence 3 – Core/Shoulders Finisher

See 27:03 in the above video for a preview of the exercises. Repeat once on each side. 

  • (30) High Plank Slide In, Windshield Wiper*
  • (15) Windshield Wiper (foot is hovering off towel)
  • (30) Twisted Forearm Pike to Side Plank Pulse x2*
  • (15) Twisted Forearm Pike
  • (15) Side Plank Hip Pulses 

Enjoy this towel home workout!

xo Nicole

Sculpt & Slide Class (50 Mins)

Sculpt & Slide Class - This 50-minute fitness class combines sliding exercises with light hand weights and bodyweight training. Think at-home megaformer meets sculpt class. #fitnessclass #sculptclass #workoutvideo #workout #fitness

For the final day of our week of workouts, I’ve got a 50-minute Sculpt & Slide class for you. This class is my take on a home megaformer workout meets sculpt. To compare it to workouts I’ve posted in the past, think arm song meets slider workout with bodyweight training.

It’s new, so please give me feedback! If you love it, maybe I’ll create another Studio Pumps class pack using this format. If you have constructive criticism, send that my way as well so I can improve. 🙂

Sculpt & Slide Class

EQUIPMENT NEEDED:

  • Sliders – I’m using a dish towel. If you have carpet, paper plates work well.
  • Light hand weights – I’m using 2-lb weights. If you don’t have weights, water bottles or soup cans will work!

This Sculpt & Slide class is meant to be done along with the video so I’m not going to include a detailed exercise-by-exercise breakdown here. Instead, I’ll give you a broad breakdown of the flow of class.

Sculpt & Slide Class - This 50-minute fitness class combines sliding exercises with light hand weights and bodyweight training. Think at-home megaformer meets sculpt class. #fitnessclass #sculptclass #workoutvideo #workout #fitness

Warm Up – Our warm up is to the beat of the music and we’ll use light hand weights. Basic, foundational movements to get us moving. If you have any injuries or areas of particular tightness, take some time before starting the class to specifically warm up and address what your body needs, as this warm up is very general in nature.

Arm Song – We’ll target triceps during our warm up, so our arm song will focus more on shoulders and biceps. Light hand weights are used, and think of the endurance work you’d do in a barre or spin class. If you enjoy this part, check out my other stand-alone arm song workouts.

Left Leg – Our lower body flow will start with slider work and then go into bodyweight work. It’s broken up into three main exercises with lots of holds, pulses and variations:

  • Sliding lunge work
  • Tabletop work
  • Hip bridge work

Left side obliques – Our oblique series will start with bodyweight work and finish with slider plank work.

Prone work – We’ll lay down on our stomach to center off after all the focus on our left side.

Right leg & obliques – Repeat the sequence on the other side.

More prone work – building off of our last time we were here.

Center core plank finisher – We finish class with a 2-minute plank challenge with the sliders.

Cool down & stretch – I’ll take you through a quick guided cool down. If you want to spend more time stretching, I recommend this guided stretch or this guided mobility & stretch video.

Similar Workouts

If like liked this Sculpt & Slide class, I’d also recommend the following.

  • Circuit & Tabata Class (45 Mins) – This is another full-length fitness class, but uses a different structure. One is up for free on YouTube, and four other are available for purchase.
  • Arm Song Workouts – If you enjoyed the light weight, high rep endurance work we did in the upper body section of this class, I have some more arm songs: Triceps / Biceps / Shoulders
  • Slider Workouts – If you loved the slider exercises, I have a ton of other slider workouts.

xo Nicole

Slider Leg Workout Flow (15 Mins)

Slider Leg Workout Flow (15 Mins) - Follow along with the guided video as you flow through a sequence of slider exercises and variations targeting legs. #sliderworkout #workout #legdayworkout #legworkout

I got a ton of positive feedback last time I posted a workout like this, so here we go with another slider leg workout! This quick lower body challenge flows from one exercise and variation into the next. Your goal is to get through the 6.5-minute flow on each leg without stopping.

Slider Leg Workout Flow

EQUIPMENT NEEDED

Link is affiliate.

  • Slider – I’m using a dish towel. If you have carpet, hard-cover books or DVD cases work!

This slider leg workout is a flowing sequence, so we’ll move from one exercise into the next variation without stopping. It’s a 6.5-min sequence, we’ll rest for 60 seconds, then repeat it on the other leg. The workout ends with a quick centering plank hold. Definitely easiest with this one to follow along with the video!

To modify, pause the video as needed. Otherwise, try to do the full flow continuously.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

Slider Leg Workout Flow (15 Mins) - Follow along with the guided video as you flow through a sequence of slider exercises and variations targeting legs. #sliderworkout #workout #legdayworkout #legworkout

Workout Breakdown

See 01:32 in the above video for a preview of the exercises.

Sliding Back Lunge (3 mins 15 sec)

  • Full range lunge
  • Hold for back knee slide
  • Hold for torso hinge
  • Full range lunge
  • Hold for back knee slide
  • Hold for torso hinge
  • Split lunge pulses

Sliding Warrior Lunge (2 mins 30 sec)

  • Full range lunge
  • Hold for upturned back knee slide
  • Full range lunge
  • Hold for upturned back knee slide
  • Drop back heel for windmill

Single-Leg Plank Knee Tuck (45 sec)

  • Full range tucks
  • Hold single-leg bear plank

Similar Workouts

If you loved this slider leg workout, check out these similar ones from the archives:

xo Nicole​​​​​​​​​​​​​​