Total Body Workout with Gliding Discs
This total body 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.
Precautions
See your doctor if you have any illnesses, injuries or other medical conditions.
Equipment Needed
Gliding discs (or paper plates), various weighted dumbbells, exercise mat
How To
- Warm up with 5-10 minutes of cardio
- Perform the exercises as shown, resting briefly between sets
- For a
shorter workout, complete 1 set of each exercise. For a longer
workout, complete 2-3 sets
- Modify according to your fitness level and avoid any exercises that cause pain or discomfort
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One-Legged Squat
Stand with left heel resting on the Glider and hold weights if desired. 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. Repeat for 3 sets of 12 reps on each leg, resting for
20-30 seconds between sets. |
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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 3 sets of 12 reps on each
side. |
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Sliding Lunges
Stand with feet hip-width apart, toe of left foot resting on the Glider
and holding weights, if desired. 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 3 sets of 12 reps on each side. |
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Glide Abduction/Adduction
Begin on all fours with one leg straight out behind you or in a
plank position (as shown), 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. Repeat for 3 sets of
12 reps on each side. |
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Hamstring Slides
Lie down with knees bent and the Glider 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 3 sets of 12 reps
on each side.
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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. Repeat for 3 sets of 12 reps.
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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. Repeat for 3 sets of 12 reps on each side.
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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 for 3 sets of 12 reps.
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