Slider Mat Flow – Lower Body Focus

Slider Mat Flow - Lower Body Focus - 25-minute lower body workout mixing sliding exercises with mat exercises. #sliderworkout #matworkout #lowerbodyworkout #workoutvideo

This slider mat flow mixes sliding exercises with Pilates-inspired bodyweight work. The focus will be the posterior musculature of the lower body and hip strengthening/mobility. It’s all low-impact (quiet!). We’ll start standing with a slider sequence then make our way down to the mat.

Slider Mat Flow – Lower Body Focus

EQUIPMENT NEEDED:

  • Slider (dish towel works on hardwood floor; paper plate works on carpet)

This slider mat flow is a continuous sequence of exercises. You complete the sequence on the right leg, rest, then repeat on the left. I’ll be guiding you through the whole thing. This is a workout that really must be done following along with the video.

We’ll start standing with some sliding lunge-based work, then move down to the mat for some work in tabletop and laying on our side.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have a few guided warm ups:

Slider Mat Flow - Lower Body Focus - 25-minute lower body workout mixing sliding exercises with mat exercises. #sliderworkout #matworkout #lowerbodyworkout #workoutvideo

Workout Breakdown

Because there are so many variations within each exercises series, I’m not giving a preview in the above video of the flow before the workout. Here’s a general breakdown, but keep in mind this one is meant to be done along with the video.

Sliding Lunge Series

  • Back lunge to deadlift
  • Hold the lunge and back knee slides in and out
  • Split lunge pulses
  • Back to lunge-deadlift combo
  • Hold the deadlift hinge

Tabletop Series

  • Hip circles, reverse direction
  • Donkey kick pulses
  • Hydrant swivels
  • Hydrant pulses
  • Repeat whole thing

Side Leg Series

  • Straight leg lifts
  • Bend & internally rotate
  • Just the internal rotation
  • Internal to external rotation
  • Hold internal and pulse

Similar Workouts

If you like this workout, I have a couple others that are very similar:

xo Nicole

Sliding Towel Home Workout – 28 Minutes, Total Body

Sliding Towel Home Workout - This low-impact workout is total body and 30 minutes long. You'll go through three sliding towel sequences. #homeworkout #towelworkout #sliderworkout #workout #fitness

This post is sponsored by Adidas. All opinions—as always!—are my own. 

This sliding towel home workout is a sort of mashup between the quiet home workouts I’ve been posting regularly and my slider workouts. It’s broken up into three sequences, which you’ll flow through before resting and repeating. It’s low-impact and only requires a dish towel, making it perfect for doing at home without complaints from your downstairs neighbors.

In today’s workout, I’m wearing Adidas x Universal Standard Biker Shorts (they come in maroon and black as well). My top is old, but you can check out the current selection of tanks here. I’m ALL about biker-length shorts these days!

Sliding Towel Home Workout

Equipment Needed:

  • Dish towel – We’ll use this for the sliding exercises and for tension between our hands. If you’re doing this workout on carpet, use a hardcover book or paper plates as your sliders.

This workout will take you 28 minutes to complete. It’s broken up into three sequences, and each is structured a little differently. This slider towel home workout is meant to be done along with the video, so don’t be discouraged if the written description below is confusing! I’ll be guiding you through the whole time. The general idea is that you complete the sequence of movements, rest for 30 seconds, then repeat. In the first, you’ll complete the sequence twice on each side. In the second, you’ll complete it three times total. And in the third, you complete it once on each side.

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:

Sliding Towel Home Workout - This low-impact workout is total body and 30 minutes long. You'll go through three sliding towel sequences. #homeworkout #towelworkout #sliderworkout #workout #fitness

Workout Breakdown

Sequence 1 – Lower Body

See 2:48 in the above video for a preview of the exercises. Repeat twice on each leg.

  • (60 sec) Sliding Back Lunge to Deadlift
  • (15 sec) Hold the Deadlift Balance
  • (45 sec) Knee Slide + Split Lunge Pulse
  • (30 sec) Single Leg Bear Plank Knee Tuck
  • (15 sec) Single Leg Bear Plank Hold

Sequence 2 – Total Body

See 16:47 in the above video for a preview of the exercises. Repeat three times.

  • (30) Squat to Calf Raise, towel held in hands
  • (30) Hold Squat and Lift x2 – Row Combo the arms
  • (15) Squat Pulse
  • (45) Cobra (knees on towel) + March Up x2 Walk Forearm
  • (30) Forearm Plank Knee Taps – alternate then both together
  • (15) Marching Plank

Sequence 3 – Core/Shoulders Finisher

See 27:03 in the above video for a preview of the exercises. Repeat once on each side. 

  • (30) High Plank Slide In, Windshield Wiper*
  • (15) Windshield Wiper (foot is hovering off towel)
  • (30) Twisted Forearm Pike to Side Plank Pulse x2*
  • (15) Twisted Forearm Pike
  • (15) Side Plank Hip Pulses 

Enjoy this towel home workout!

xo Nicole

Slider Leg Workout Flow (15 Mins)

Slider Leg Workout Flow (15 Mins) - Follow along with the guided video as you flow through a sequence of slider exercises and variations targeting legs. #sliderworkout #workout #legdayworkout #legworkout

I got a ton of positive feedback last time I posted a workout like this, so here we go with another slider leg workout! This quick lower body challenge flows from one exercise and variation into the next. Your goal is to get through the 6.5-minute flow on each leg without stopping.

Slider Leg Workout Flow

EQUIPMENT NEEDED

Link is affiliate.

  • Slider – I’m using a dish towel. If you have carpet, hard-cover books or DVD cases work!

This slider leg workout is a flowing sequence, so we’ll move from one exercise into the next variation without stopping. It’s a 6.5-min sequence, we’ll rest for 60 seconds, then repeat it on the other leg. The workout ends with a quick centering plank hold. Definitely easiest with this one to follow along with the video!

To modify, pause the video as needed. Otherwise, try to do the full flow continuously.

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:

Slider Leg Workout Flow (15 Mins) - Follow along with the guided video as you flow through a sequence of slider exercises and variations targeting legs. #sliderworkout #workout #legdayworkout #legworkout

Workout Breakdown

See 01:32 in the above video for a preview of the exercises.

Sliding Back Lunge (3 mins 15 sec)

  • Full range lunge
  • Hold for back knee slide
  • Hold for torso hinge
  • Full range lunge
  • Hold for back knee slide
  • Hold for torso hinge
  • Split lunge pulses

Sliding Warrior Lunge (2 mins 30 sec)

  • Full range lunge
  • Hold for upturned back knee slide
  • Full range lunge
  • Hold for upturned back knee slide
  • Drop back heel for windmill

Single-Leg Plank Knee Tuck (45 sec)

  • Full range tucks
  • Hold single-leg bear plank

Similar Workouts

If you loved this slider leg workout, check out these similar ones from the archives:

xo Nicole​​​​​​​​​​​​​​