Lower Body Slider Workout with Resistance

A new workout! Finally!

Ok so here’s the deal. I had to take a full two weeks off from working out because of the flu, and while I’m back at it now, I’m still dealing with some limitations due to all the muscles I pulled from coughing (all aboard the Hot Mess Express!). I can’t do anything specifically targeting obliques, and have to modify most core/lat stuff. I feel weak compared to where I was before getting sick and the limitations are admittedly making me a little frustrated, but what’s most important is giving my body the time it needs to heal (but, like, hurry up, Body!). 😉

So even though the last workout I posted was lower body focused, we’re going to do it again this week because it’s the only muscle group I feel comfortable pushing myself with right now. This workout is low impact (don’t confuse that with “easy”!) and utilizes sliders and a resistance band loop. I’ve posted slider workouts using similar exercises in the past, but the addition of resistance makes it feel like a whole new move.

For my fellow Btone/megaformer lovers, this lower body slider workout has your name written all over it!

Lower Body Slider Workout with Resistance

EQUIPMENT I USED:

• Sliders (dish towels work for hardwood floors; paper plates/furniture sliders work for carpet)
• Resistance band loop – I’d go with a medium resistance; it should be challenging but you still need to be able to get a big(ger) range of motion

Workout Breakdown

The workout starts and ends with a squat-to-slide combo at center. The rest of the routine is broken up into 8 minutes of work on the right leg (no rest!) and 8 minutes on the left. In total, this workout will take you just under 20 minutes to complete.

As with all workouts, make sure you’re properly warmed up beforehand. Modify or stop as needed, always listening to your body.

EXERCISES

There’s a preview of all the exercises in the above video @2:38

• Squat to Slide (1 min)—hold low and just slide the last 30 sec
• Back Lunge (2 mins)—40 seconds full range, 20 second hold with pulses x2
• Lunge Press (1 min)—40 seconds full range, 20 second hold with pulses
• Single Leg Squat (2 mins)—40 seconds full range, 20 second hold with pulses x2
• Squat Side Press (1 min)—40 seconds full range, 20 second hold with pulses
• Curtsy Lunge (2 mins)—40 seconds full range, 20 second hold with pulses x2
• Repeat on other leg
• Squat to Slide (1 min)—hold low and just slide the last 30 sec

WEARING: Booty By Brabants Croco Skin leggings // Puppies Make Me Happy Squad Goals tank // Adidas 24/7 training sneakers

xo Nicole

Some of the links to equipment and outfit details are affiliate.