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8 Total-Body Exercises to Help You Glide Your Way to a Better Body

Looking to transform your workouts and challenge your fitness? Try gliding your way to a stronger, sexier physique. Gliding discs are the perfect portable—and budget-friendly—training tool for getting a total-body workout at home using little space with minimal impact on your joints. Don’t have a pair of discs? No problem! Simply use a pair of paper towels or paper plates to get the same great results. (If you're looking for vacation-friendly workouts, we've got more Lightweight Workout Tools to Pack When You Travel.)

How it works: On two or three non-consecutive days a week, perform each move in order with little to no rest between exercises. Repeat the entire circuit two to three times, resting 1 to 2 minutes between circuits.

Total Time: up to 30 minutes

You will need: Sliding discs

1. Cross-County Skier

A.

Stand on discs in split stance position with left foot forward and right arm forward, elbow bent. Bend both knees, performing a lunge on left side.

B.

Keeping core engaged and both feet on discs, switch the positioning of the feet, sliding right foot forward and left foot back, lunging on right side with left arm forward. Continue alternating legs as quickly as possible.

Sets:

2 to 3

Reps:

12 to 16

2. Outstretched Plank

A.

Assume a plank position with hands atop discs. Keeping core engaged and hips and shoulders squared to floor, slide right hand forward to an outstretched plank position.

B.

Return right hand to starting position below right shoulder then slide left hand forward to outstretched position, maintaining spinal alignment. Continue alternating sides.

Sets:

2 to 3

Reps:

10 to 12

3. Sliding Disc Side Lunge

A.

Stand on discs with feet together, arms down alongside body. Slide right foot out to the side, hinging hips and bending right knee for a side lunge.

B.

Keep left leg fully extended and draw hands in front of chest, elbows bent. Reverse movement, pushing off left foot to return to starting position. Complete reps on right leg before switching sides and repeating on left side.

Sets:

2 to 3

Reps:

12 to 16

4. Reaching Reverse Plank

A.

Begin in reverse table top position with feet on discs and fingers pointed toward feet, then lift hips toward ceiling.

B.

Maintaining this position with core engaged, slide right foot out, extending right leg fully.

C.

Reverse the movement, returning to starting position before switching sides and repeating with the left leg. Continue alternating sides.

Sets:

2 to 3

Reps:

12 to 16

5. Gliding Mountain Climbers

A.

Start in a plank position with wrists below shoulders and feet positioned atop discs hip-width apart. Keeping core engaged, glide right knee toward chest.

B.

With control, switch the legs, re-extending right leg to starting position while drawing left knee toward chest. Continue alternating sides, switching the feet as quickly as possible.

Sets:

12 to 16

Reps:

2 to 3

6. Crisscross Floor Jacks

A.

Start in a plank position with wrists below shoulders and feet positioned atop discs with legs opened away from one another.

B.

Keeping hips and shoulders squared to floor, slide legs toward one another, bending right knee to cross right foot in front of left.

C.

Reverse the movement, opening legs out to starting position to repeat on opposite side, bending left knee to cross left foot in front of right. Continue alternating sides.

Sets:

2 to 3

Reps:

12 to 16

7. Sweeping Speed Skaters

A.

Stand atop discs with feet hip-width apart, hands positioned in front of chest.

B.

Slide right foot out to side and bend right knee while simultaneously crossing left leg behind right. Keep left leg extended and allow arms to extend alongside body.

C.

Reverse the movement, returning briefly to starting position.

D.

Repeat sequence on opposite side, sliding left foot out and bending left knee while crossing right leg behind left. Continue alternating sides.

Sets:

2 to 3

Reps:

12 to 16

8. Open-Close Push-Ups

A.

Start a high plank position with hands atop discs and feet hip-width apart.

B.

Keeping core engaged and hips and shoulders squared to floor, slide right hand out to side while bending elbows and lowering chest toward floor for a push-up variation.

C.

Slide right hand back to starting position and repeat on opposite side, sliding left hand out, keeping elbows angled toward body as you lower toward floor. Continue alternating sides.

Sets:

2 to 3

Reps:

10 to 12

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