Sliders — Page 3

Slider Plank Challenge (7 Mins)

February 17, 2020 by Nicole 1 Comment

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

Filed Under: Abs, Sliders, Video, Workouts Tagged With: plank challenge, slider workout, sliders

Low-Impact Workout for Legs & Butt (15 Mins)

January 6, 2020 by Nicole Leave a Comment

The first video of 2020 is this 15-minute low impact workout for lower body. Whew will your glutes be burning by the end of it! Definitely do this one by following along with the video. Instead of using intervals, I’m going to guide you through the exercises and variations, flowing through the sequence continuously. Parts of this will be similar to barre/Pilates/megaformer workouts.

Low Impact Workout for Legs & Butt

EQUIPMENT NEEDED

Slider – you can use a dish towel if you have hardwood floors.

This low impact workout is a continuous 7-min flow of slider and bodyweight exercises. You’ll complete it on the left, rest for 60 seconds, then complete the same sequence on the right (15 mins total). Follow along with the video as I guide you through the exercises and variations.

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)

This is a low impact workout—no jumping, and suitable for all levels. To modify, just take breaks instead of doing the whole 7-minute sequence continuously.

Workout Breakdown

See 1:38 in the above video for a preview of each exercise.

Sliding Back Lunge

Full range lunge
Hold low for torso hinge
Full range lunge
Hold low for torso hinge
Hold low and slide back knee in and out

Sliding Curtsy Lunge

Full range lunge
Hold low, bend back knee in and pulse
Full range lunge
Hold low, bend back knee in and pulse

Donkey Kicks

Full range donkey kicks
Pulse at the top
Cross knee to tap opposite calf
Hold up top and swivel open
Straight leg pulses

Hope you enjoy this low impact workout for legs and butt! If you’re looking for similar workouts, check out my slider workouts and all my lower body workouts.

xo Nicole

Filed Under: Bodyweight, Butt, Lower Body, Sliders, Video, Workouts Tagged With: low impact workout, lower body workout, workout, workout for legs, workout video

Slider Lunge Challenge (Quick Finisher)

August 5, 2019 by Nicole 1 Comment

This slider lunge challenge is quick, low-impact, but packs a big burn. If you take my class at Btone, or have taken any megaformer class before, you’ll recognize the movements and method. This makes for a great finisher to a longer workout. You could also repeat the video twice if you want more.

Slider Lunge Challenge

The goal of this lunge challenge is to get through the 3.5-minute sequence without stopping. You’ll do a series of sliding lunge variations, one moving fluidly into the next. Once you complete the series on the left leg, we’ll rest for 30 seconds and then repeat on the right leg.

As with all workouts, make sure you’re properly warmed up beforehand. I have two you can choose from (or do your own):

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

A set of light hand weights (1-5 lbs) is optional. You will need a slider (dish towel works great, too).

Workout Breakdown

See 2:10 in the above video for a preview of the exercises.

Back lunge with overhead raise (45 sec)
Split lunge hinge (30 sec)
Split lunge pulses (15 sec)
Low lunge pulls (30 sec)
Back lunge with torso twist (45 sec)
Low lunge pulls with torso twist (30 sec)
Airplane hold (15 sec)

If you like this lunge challenge, you’ll love the other slider workouts I’ve posted over the years. Here are a few of my favorites:

Build-a-Combo Slider Workout (25 minutes, full body)
Sliders + Tabatas Core Workout (mixes slow slider blocks with low-impact tabatas—super challenging!) – I also have a lower body version of this
12-Minute Full-Body Slider Workout
Superset Pyramid Time Challenge with Slider Exercises

Let me know if you get through this lunge challenge without taking a break! And sorry it’s been a couple weeks without a new workout video. I’m currently in apartment-hunting hell, trying to find a place for September 1st. Our current building is being sold and turned into corporate housing womp wommmp. Fingers crossed it’ll all be settled soon and I’ll be back to posting regular weekly workouts!

xo Nicole

Filed Under: Lower Body, Sliders, Video, Workouts