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Megan Roup's Killer 5-Move Slider Workout for Your Legs and Butt

When professional dancer (formerly with the Brooklyn Nets) turned trainer Megan Roup launched The Sculpt Society at Equinox locations across New York City this summer, it was an immediate hit. Her signature dance cardio class (which you can also take at Bandier's Studio B or stream from anywhere through Obé,) is a full-body sculpting session that uses light weights and sliders for a workout that's equal parts fun and challenging. 

And she's gained a loyal following of celebs, influencers, and notably some Victoria's Secret models. She trained Elsa Hosk, who wears the fantasy bra at this year's VS Fashion Show, as well as Devon WindsorCandice Swanepoel, and Lais Ribeiro (who you can see in this #TrainLikeAnAngel video) leading up to the show. (Related: These Victoria's Secret Angels Had Impressive Fitness Goals While Training for the 2018 Fashion Show

One of the hardest parts of her class? The legs and butt exercises. These moves will seriously burn out your legs and butt if you're doing them correctly (read: you'll really feel it tomorrow). And luckily, all you need are a set of sliders (or a towel) so you can easily do this circuit on the go, too. 

How it works: Perform 8 to 12 reps of each move on one side first, then perform them on the other side. Repeat the whole circuit 2 to 3 times.

You will need: A set of sliders. Or swap in a towel. You can also add in 3-pound weights for an extra challenge.

1. Low-Lunge Reach

A. Stand with feet together with a slider under ball of left foot, arms raised.
B. Slide left foot backward and bend right knee into a lunge while lowering arms to hover above the ground.
C. Straighten right knee, slide left foot forward, and raise arms toward the ceiling to return to starting position.

Do 8 to 12 reps. 

2. Low- Lunge + High Knee

A. Stand with feet together with a slider under ball of left foot.
B. Slide left foot backward and bend right knee into a lunge while lowering arms to hover above the ground.
C. Straighten right knee and slide left foot forward while raising hands to chest.
D. Raise arms toward the ceiling while driving left knee to chest, then lower arms and left leg to return to starting position.

Do 8 to 12 reps. 

3. Single-Leg Deadlift

A. Stand on right leg with left knee raised to chest, arms raised.
B. With a slight bend in right knee, hinge at hips to bend forward until chest is parallel to the ground, raising left leg and lowering arms to hover above the ground.
C. Straighten right knee, lift chest, bring left knee to chest, and raise arms to return to starting position.

Do 8 to 12 reps. 

4. Lunge Pulse

A. Stand with feet together with a slider under ball of left foot. Slide left foot backward while bending right knee into right lunge.
B. Remaining in a lunge position slightly straighten then slightly bend knee to perform pulses.

Do 8 to 12 pulses. 

5. Sliding Reverse Lunge

A. Start in a squat with a slider under left foot.
B. Slide left foot backward, straightening left knee.
C. Slide left foot forward to right foot to return to starting position.

Do 8 to 12 reps. Switch sides.

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