Give this slider plank challenge a try this week! It’ll take you just 7 minutes (including a 60-second rest in the middle). It makes for a great finisher to a longer workout, or a quick way to build up a burn if you’re short on time.
Slider Plank Challenge
EQUIPMENT NEEDED
- Pair of sliders – I’m using dish towels instead. If you have carpeted floors, try DVD cases or hard-cover books.
This slider plank challenge is broken up into two, three-minute sequences. The pattern for the sequence looks like this:
MOVE A (15 sec)
A + B (30 sec)
B (15 sec)
MOVE C (15 sec)
C + D (30 sec)
D (15 sec)
MOVE E (15 sec)
E + F (30 sec)
F (15 sec)
Don’t worry if that seems confusing, it’ll make sense when you watch the preview!
The goal is to get through the whole three minutes without stopping. You’ll then rest for 60 seconds and repeat on the other side. If you need to modify, stop the video after each minute and take a quick break.
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:
- 5-Min Warm Up
- 7-Min Gentle Warm Up (no jumping)
Workout Breakdown
See 1:43 in the above video for a preview of the exercises.
- Crossbody Slides
- Crossbody Slides + Crossed Knee Tucks
- Crossed Knee Tucks
- Side Plank Hip Pulses
- Hip Pulses x2 + Side Plank Knee Tuck
- Side Plank Knee Tuck
- Pike
- Pike + Body Saw
- Body Saw
Similar Workouts
If you like this slider plank challenge, check out these similar workouts:
- Tabata plank challenge with sliding exercises – only 4 minutes long!
- Another tabata slider plank challenge (same structure as above but different exercises)
- Lower body slider challenge – 15 minutes long, slider sequence targeting lower body
xo Nicole
This 7 mins challenge is burning me! Thank you so much. That’s great! Such an effective workout!