I’ve been getting a lot of requests for another slider workout. And since lots of you seemed to love the build-a-combo bodyweight workout from a couple months ago, I decided to take that structure and add in some sliders for today’s workout. I loved it and I think you will, too!
Build-a-Combo Slider Workout
This workout is broken up into 2-minute intervals of work. Over the course of the 2 minutes, you’ll gradually build a compound exercise. Here’s what that’ll look like:
0-20 sec: Movement 1
20-60 sec: Movement 1 + Movement 2
60-120 sec: Movement 1 + Movement 2 + Movement 3
You get to rest for 30 seconds in between each 2-minute combo. We’ll do Combo 1 + Combo 2 on the right side, repeat the two combos on the left side, then do Combo 3. We’ll repeat that whole thing twice fo ra 25-minute workout. If you’re a beginner or short on time, you could also opt to just go through it once.
EQUIPMENT I USED:
- Sliders (mine are old and torn so I used dish towels instead)
- Set of light hand weights (I used 2-lbs, you could go lower or as high as 5-8lbs)
- Single heavy weight (I used a 20-lb kettlebell, a dumbbell would work too)
- Exercise mat (important for Combo 3!)
As with all workouts, make sure to warm up beforehand. I have a 5-min warm up or you can do your own. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right. A proper cool-down is important, too! Take some time to stretch after this workout.
Slider Workout Breakdown
*See 02:47 in above video for preview of exercises*
COMBO 1
Sliding Back Lunge with Overhead Reach
—add Back Knee Slide in Low Lunge
——add Torso Bowl in Low Lunge
COMBO 2
SL Deadlift
—add Sliding Back Lunge
——add SA Row
REPEAT COMBO 1 + 2 ON OTHER LEG
COMBO 3
Cobra Plank Slides to March
—add Forearm Plank Knee Crunch
——add Low Squat Hold
WEARING: DYI leggings & New Balance tank
Studio Pumps will be launching December 17th. So next week will be another normal workout and then the following week will be the moment we’ve all been waiting for (or more like *I’ve* been waiting for). 😉
xo Nicole
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