Sliders — Page 5

20-Minute Low Body Workout: Slow Sliding + Fast Tabatas

June 8, 2017 by Nicole 11 Comments

This 20-minute low body workout mixes low-impact slider exercises with fast, heart-pumping tabatas. I know this is the second legs/butt workout I’ve posted in a row, so if you’re craving something else, check out my Upper Body Workouts, Core Workouts or Full Body Workouts playlists on YouTube instead.

Low Body Workout: Slow Sliding + Fast Tabatas

Equipment You’ll Need:

Slider (you can use a dish towel if on a hardwood floor or a paper plate on carpet)
Light hand weights (2-5 lbs — maybe up to 8 lbs if you’re feeling like a gangster)

This workout will take you just under 20 minutes to complete. If you’re looking for a longer workout, do it twice. You’ll do 2 minutes of slider work on each leg (inspired by the megaformer work I teach at Btone!) followed by a bodyweight tabata. Here’s the general breakdown (rest for 30 seconds in between each section):

Slider lunge series on RIGHT
Slider lunge series on LEFT
Tabata 1
Slider squat series on RIGHT
Slider squat series on LEFT
Tabata 2

As with all workouts, make sure to warm up beforehand. I have a 5-minute warm up on my YouTube channel you can follow along with or just do your own. Modify as needed with all the exercises—I’ll explain how to in the video. 🙂

20-Minute Low Body Workout: Exercise Breakdown

Slider Lunge Series

Sliding back lunge with front raise |
Low lunge slides with reach ‘n pull |
Swan dive in low lunge |

Tabata 1

High knee lunge stomps | Alternate legs each interval.
Jump lunge, lunge, squat |

Slider Squat Series

Single-leg squat with reverse fly |
Low squat skates |
Low squat hold with crossbody twist |

Tabata 2

Sumo squat hops |
Popcorn squat jumps |

WEARING | leggings c/o Puma (old but these new ones from Puma are similar and these bright blue leggings from adidas are also fun!) // House of Lily Rose tank

Filed Under: Interval Training, Lower Body, Sliders, Tabata, Video, Workouts

Superset Pyramid Time Challenge Workout (Week 4)

January 23, 2017 by Nicole 3 Comments

Four down, one week to go! Of the superset pyramids we’ve done this month, today’s went by the quickest for me. It would make for a great workout finisher or is the perfect option on those days you “don’t have time” to workout.

Superset Pyramid Time Challenge Workout (Week 4)

Equipment I Used

For this workout, you’ll have two exercises that you’ll go through in a pyramid structure. You’ll do 10 reps of each, then 9 reps, then 8, 7 … finishing with 1 rep of each. The goal is to complete the pyramid of reps as fast as you can without sacrificing proper form. In the video, I go over ways to modify the two exercises to make it suitable for all levels. Be sure to warm up beforehand.

Forearm Plank to Pike to Reptile Crunch Slides | Start in a forearm plank with feet on sliders. Keeping your legs straight, pike your hips up into the air as high as you can, sliding your body into an upside-down “v” shape. Return your hips back down to plank position and then do a reptile crunch to each side, sliding your right knee in towards your right triceps and then left knee into left triceps. That’s one rep.

Jump Lunges (each set = 1 rep) | Start in a split-stance lunge position with one foot in front and the ball of the other foot planted behind you. Front knee is at a 90-degree bend with knee stacked over heel. Jump up, switching feet in midair and landing back in a split-stance lunge with the other foot in front. Repeat back to starting position. That’s one rep.

WEARING | Lululemon leggings (old but you can shop their current selection or check out these adidas leggings in a very similar shade of purple) // Puppies Make Me Happy tank (they have a Rescue Puppies collection that supports animal shelters!) // Adidas neo sneakers // Cory Vines sports bra

PSA

Every time I wear the above Lululemon leggings on the blog, I get questions about them and I always have to give the bad news that they’re old and no longer carried by Lulu. Well I just saw that Lululemon brought them back by popular demand!! I think I’m going to get another pair in the blue because they really are the best. Super high waist, supportive material, and the look is just so cool.

Some outfit and equipment detail links are affiliate.

Filed Under: Bodyweight, Full Body, Household Objects, Pyramid, Sliders, Superset, Video, Workouts

12-Minute Full-Body Slider Workout (+Giveaway!)

October 12, 2016 by Nicole 4 Comments

I have a challenging workout for you guys today (my legs were quivering by the end!) and a giveaway to reward you for your efforts. 🙂

I’ve teamed up with daniel glass on today’s post and one lucky winner will get one of their super cute glass water bottles. They come in a bunch of different fun colors and are BPA-free, which is so important. The colorful silicon sleeve that’s wrapped around the glass makes the bottle easy to grip during sweaty workouts.

So yes, there are lots of other BPA-free glass water bottles out there, but what got me excited to work with daniel glass is that the company donates 10% of its proceeds to ocean pollution clean-up charities. I love it when companies give back!

Enter to win. If you win you’ll get to pick out the water bottle color of your choice. You’ll notice they all have fun names–I had to go with Fuchsia AF because “AF” is my favorite unit of measurement. 😉 The below link will bring you to the entry page. You’ll just need to enter in an email address so that daniel glass can contact you (so to be clear, I’m not collecting your email address, DG is).

ENTER TO WIN

The winner will be chosen October 31st.

Alright now that we’ve covered hydration, it’s time to get your game face on for today’s workout …

12-Minute Full-Body Slider Workout

Equipment I Used

Sliders (dish towel works for hardwood floors and paper plates work on carpet)

This workout flows one move right into the next–it’s short, but it is continuous work with the exception of a 30-second breather in the middle. Think of the sequence as being broken up into three progressions. With the progressions, we add in moves every 30 seconds, building up a combo, and then take away moves in a similar fashion. Writing out the description makes it sound confusing so I’d highly recommend just following along with the video or at least watching it before doing the workout on your own–everything will make much more sense! That being said, here’s the general flow:

Lunge Slides –> Lunge Slides + Crunch –> Crunch
Lunge –> Lunge + Swan Dive –> Lunge + Swan Dive + Single Leg Bear –> Swan Dive + Single Leg Bear –> Single Leg Bear
Twisted Push Ups –> Twisted Push Ups + Thread the Needle Pike –> Thread the Needle Pike

This workout is no joke–I was trembling getting through the second side. That being said, if you need to take more breaks, just pause the video occasionally. Listen to your body–remember there’s a difference between hurts so good and hurts. As with any workout, make sure to warm up beforehand.

WEARING | Movement Intuition Leggings by Free People c/o Shopbop // Nike Sports bra (old but this bra top is similar) // Adidas neo sneakers (also love these similar all-white sneakers from Nike)

Let me know how it goes if you try this workout! Were your legs burning as much as mine were?? And good luck to everyone entering the giveaway!

This post was sponsored by daniel glass. All opinions–as always!–are my own. I appreciate your support of the brands that make this blog possible. 🙂

Filed Under: Bodyweight, Btone, Full Body, Giveaways & Discounts, Household Objects, Sliders, Video, Workouts