All you need for this workout is a towel and hardwood flooring. If you only have carpet, you can purchase a pair of sliders here.
Sliding exercises present unique challenges. Doing a sliding reverse lunge is different from a reverse lunge. By adding a slider you work your hamstrings and glutes more than your quads.
Adding sliders makes bodyweight workouts more intense, but you can add weight to some exercises, like the sliding reverse lunge and lateral lunge below.
This sliding workout features two leg exercises, a core exercise and an upper body exercises. Go slow when you first try these exercises, because the sliding can force your body to stretch further than it wants to.
We recommend doing each exercise for three sets total. You can do them one at a time or create a circuit where you do each exercise back-to-back. Watch the video and read the exercise descriptions below!
Sliding Reverse Lunge
Put one foot on the towel. Slide back with that foot, keeping your torso upright. As you slide back, drop your knee down towards the ground. Avoid sliding back too far! To stand back up, keep your weight on your front foot and stand up on your front leg.
Perform 10 reps on each leg.
Sliding Lateral Lunge
Start with one foot on your towel. All your weight should be on the leg that's not sliding. Slowly slide the towel out to the side, squatting down on the non-sliding leg. Slide the foot with the towel back in and straighten the non-sliding leg.
Perform 8 reps on each leg.
Sliding Knee Tucks
Get into a push-up position with both feet on the towel. Slide both feet in, tucking your knees under your chest. Push your feet back out until you're back in a push-up position.
Perform 10 reps.
Start on your knees, with a towel under one hand. Slide the towel forward and drop your chest towards the ground. Keep one hand under your shoulder and press back up with the non-sliding hand.
Perform 8 reps on each arm.