23 Minute Slider & Weight Workout
Print Workout Here
Today we’re doing some slider moves for your core, and some weighted moves for your butt. We can’t wait for you to give it a try, and have your butt light on fire!
What you will need:
- Sliders, paper plates, big comfy socks if you’re on a wood floor + WEIGHTS.
Warm-Up:
- Various moves to get that body warm like jogging on the spot and light squats.
Workout: Complete each of these exercises for 5 sets total.
- Weighted slow lunges, left – Holding the weights in both hands, I want you to keep those shoulder blades together so your spine is nice and straight. From here you’re going to lunge back and really take your time at the bottom of the move. Don’t rush these! If you lean forward ever so slightly, you’re going to feel this more through your butt on your front leg.
- Weighted slow lunges, right – Same as above on the opposite side.
- Sliding plan mountain climbers – Using the sliders on your feet if you have them (or the alternatives) you’re going to hold your plank while you alternate drawing your knees in towards your chest, and back out to the side and into position again for a killer ab workout.
- Side to side planks – Starting in a high plank position (on your hands, off your knees), you’re going to flip your body from side to side to engage those oblique’s. Make sure you keep your hips high to really work this!
MODIFICATION: Feel free to keep one knee on the ground here for support if you need it through the core or shoulders. That means whatever direction you’re flipping to the opposite knee stays on the ground.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Make today badass,
Ashley Dale Grant
Good one thks ash
Only had time for 4 rounds this am but will do the 5th round later!
Awesome workout. Sweat is pouring down my face and I am feeling so strong. I’m also super pumped because it is the first time since having Oakley (22 months) that I didn’t feel like I needed to modify halfway for the side to side plank. So that was a pretty badass way to start off Friday.
Awesome one! Thanks, Ash ;)
SUPER SWEATY! thank you!
Cheers
Sweatin’! thanks
Friday sweat session done. ✅
Great workout Ash! Those sliders were killer!! Thanks!
Would that ever end?
Sweaty mess over here.!
Done and done!
Love this workout. Thanks Ash
You’re most welcome boo!
Hey Ash going to do this one tomorrow just wondering about a modification for the last two due to my ab separation slowly closing.
This was tough. My and were already screaming from Nicole’s workout yesterday and 50 seconds felt like an eternity! Hello Monday!
*abs
Sliders are my fave! Thanks, Ash!
They really work!!! Glad you liked it and I bet two days in you’re really feeling it!
Those mountain climbers! Rowynne is so cute. I love that age: so much work, but so fun to see them discovering the world ?
It’s definitely he funnest stage yet. So happy you enjoyed the workout and side entertainment.
Great workout. Used fluffy socks which worked well but made me extra sweaty!
I bet!! But damn it’s cold out so I bet they were appropriate!!
Done! So great to see little Rowyn. Sweating without jumping around. love it.
That’s fantastic! Happy Friday, Sandra!
Done! Watching your little, little person made me so happy! :)
Done & dusted!