Total Body Workout with Gliding Discs
This workout involves using Gliding
Discs for added intensity and
resistance. Gliding discs simply add a different kind of intensity
to your usual exercises by helping you engage multiple muscle groups while
stabilizing your body using your core. If you don't have Gliding Discs, you can use paper plates,
a towel on hardwood floors or even a Frisbee. Take care and test them before you exercise--they may get away from you if you're not careful.
Do this workout on it's own or add it on to your usual strength routine for variety and challenge.
For Beginners: Do one
set of 8-16 repetitions of each exercise 2-3 times
a week, with at least one day of rest between workouts.
For Intermediate/Advanced: Do 2-3 sets of
8-16
repetitions of each exercise 2-3 times a week with at least one day of rest between
workouts.
Make sure you...
- Warm up with 5-10 minutes of cardio and stretching
- Cool down with a long stretch
- Drink plenty of water
- Add weight whenever you can to challenge your body.
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One-Legged Squat
Stand with left heel resting on the Glider. Keeping the abs
engaged and the torso straight, bend the right knee while sliding the
left heel out in front, pressing into the floor with your heel.
Squat as low as you can while keeping your knee behind your toe.
Straighten the right leg as you slide the left foot back to starting
position.
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Standing Leg Circles
Stand with right foot resting on Glider, holding onto a bar or
chair for balance. Press into the Glider and, keeping pressure on
it, slowly push right foot forward (squatting with the standing leg)
and trace a circle on the floor. Repeat for all reps and switch
legs. Remember to
really press into the floor and keep it nice and slow.
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Lunge Slide
Stand with feet hip-width apart, toe of left foot resting on the Glider
(hold onto a chair for balance if you need to). Bend the right leg while sliding the left foot back into a
lunge position, keeping the right knee behind the toe, torso upright and
abs in. Slowly slide left foot back to starting position and
repeat for all reps before switching sides. Hold dumbbells for
added intensity
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Glide Abduction/Adduction
Begin on all fours with one leg straight out behind you or in a
plank position (more difficult), toe
resting on the Glider. Pressing into the floor, slowly slide the
leg straight out to the side as far as you comfortably can, squeezing
the glutes. Be sure to keep the hip, knee and ankle in alignment,
pointing towards the floor. Still pressing into the floor, squeeze the inner thigh
to slide the foot back to starting position
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Hamstring Slides
Lie face up with knees bent, a Glide placed under the right foot.
Lift the hips off the floor into a bridge position and, holding this
position, press into the floor and slide the right foot out in front of
you. Contract the hamstring and continue pressing into the floor
as you slide the right foot back to starting position. Repeat for
all reps and switch sides.
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Pushups
Begin in pushup position, either on the toes or knees, with Gliders under
both hands directly under the shoulders. Slide hands out to either
side and lower into a pushup. As you push up, slide the hands back
together and repeat. For added intensity, do the pushups on toes
(see picture).
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Lat Pulls
Lie on your left side, knees slightly bent and head resting on
your arm. Place your right hand on Glider in front of you and press
into the floor as you slide the arm in a half circle up near your
head. Contract the lat muscles and press into the floor to slide
hand back to start position. Go slowly and really press into the
floor--this one is a bit subtle and takes a little time to get the hang
of. Repeat for all reps
and switch sides.
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Ab Slides
Begin in pushup position on knees, hands directly below the
shoulders and resting on Gliders. Contract the abs and very slowly
slide the hands straight out in front of you. Only go as far as you
can without hurting your back! Slide back to start and repeat.
Be careful with this one--if you feel back pain or lose control of the
Gliders (AKA- a face plant), skip it.
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