This time of year typically means very “chancey” weather where we do not know what to expect from one day to another. Last winter in New Jersey, there was a snow storm every week and you never knew which day it would hit. That being said, I needed some workouts I could do in the comfort of my apartment. Risking life and limb to get to the gym in a snow storm borders on cray cray. Who wants to have to confess to that one? Today I am going to be sharing a full body workout with sliders where you will not have to drive anywhere if that is not in the cards.
This full body workout with sliders can be completed in your living room. Val slides are very popular at gym chains, but they can be a tad on the pricey side. You can completely replicate the same effect with furniture sliders. Scott and I discovered this fun fact one afternoon at his parent’s house when we borrowed his mom’s furniture gliders. One would typically use them for moving a couch, but I prefer them for mountain climbers. We keep them on hand in our apartment, and the gym because they can really work you hard!
Full Body Workout with Sliders
This workout should take approximately 25 minutes to complete and works your full body. You can order these sliders online at Amazon if you do not already have them on hand.
Workout Style Options
1. Traditional Circuit – Complete the exercises 3 times through with 10-5 repetitions for each side. If the exercise calls for each side to be completely separately then shoot for 20-30 total reps.
2. Crossfit Style – Perform an AMRAP (as many rounds as possible) in 20 minutes. Set a timer and perform 6-8 reps for each exercise in the circuit. You goal is to perform as many rounds as you can in that time period.
3. Time Buster – Determine how much time you have available. For example, if you only have 18 minutes that day plan to do each exercise for one minute before moving onto the next one for a total of 3 rounds. This way you are designing the workout around your schedule.
Select your workout style and then it is time to get serious! Turn on some fun music, push your coffee table to the side, and whip out your sliders.
Stand with your feet hip’s distance apart. Make sure you are standing tall with your seat tucked under you, your belly button drawn back towards your spine and your shoulders down and back.
Keep one foot on a slider and push it back into a reverse lunge position. Keep your knee pushed out and do not allow it to cave in. The leg pushing back should be in line with your hip. Return to the starting position. Perform on the right and left sides.
You will want to follow the starting position above for the Reverse Lunge. Make sure your foot is well placed on the slider. I like to position my hands either on my hips or in front of me to help with my balance.
Push out to the side to where it feels comfortable for you. Drawn the leg back to the starting position. Perform on the right and left sides.
These sliders make mountain climbers fun! Place a slider under both feet. For this exercise you want to make sure your toes are at the top of the slider.
Begin in a plank position hold with your feet at the top of the slider. Make sure that your back is flat and your shoulders are back and down. Alternate bringing in your right and left knees towards your elbows and return to your starting position.
Push Up Plank (Forward Slide)
This exercise starts in a Push up Plank as well. Take the sliders and place them under your hands. While holding the position, start by pushing the sliders up and down. As you progress and get stronger you can draw letters with your hands. Anything goes!
Hamstring Draw In
Lie down in a supine position and place the sliders under your feet. Your heels will be on the edge. Draw your feet back, place them securely on the full slider and then draw your feet back all the way until they are under your bum and you are in a hip bridge position.
Slowly return your feet to the original start position.
Place both sliders under your feet and position yourself in a push up plank. Draw both legs forward and tuck them under you. Return to the start position.
As you get stronger, you can do a pike here instead. A pike is where your legs are straight and your booty goes up into the air.
I am tired now! Never underestimate the challenge of a good workout you can do in your living room. You will stay safe and cozy. Plus there is valuable time saved in not scraping snow off your car, and/or driving somewhere.
I have a new hire orientation I have to attend today for the gym, and a client fitness assessment at Train Life Fit. It will be a busy one! I will see you on the blog tomorrow for lots of food deets…aka WIAW. Have a good day!
Question of the Day: Do you ever use your living room for a workout?
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