25 Minute Slider with Pyramid Workout

by Ashley Dale Grant | Feb 12, 2018 | Body Weight Workouts, Members, Workouts | 51 comments

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25 Minute Slider with Pyramid Workout
Print Workout Here

Join me for a 25-minute workout that lengthens and strengthens at the same time!!

What you will need:

Sliders, paper plates, or big comfy socks to use on a wood floor.

Warm-Up:

Various moves to get that body warm like jogging on the spot and light squats.

Workout: We are doing each move for 5, 10, 15, 20, 15, 10, & 5.

Sliding burpees – Eliminate the jump out and back up, and use the core to slide it out and back in again! Stand up using those legs…not your back. Pay attention and take your time.
Sliding curtsey lunge, left –Starting with your right leg in front, you’re going to slide your left leg behind you and off to the side a little bit to really work the gluts. Make sure you keep your back flat, your chest up, your core in, and don’t let that front knee go past your toe!
Sliding curtsey lunge, right – Same as above on the opposite side.
Push-up with 2 sliding mountain climbers – Complete one push-up on or off your knees, followed by alternating slide-ups/mountain climbers.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Make today badass,
Ashley Dale Grant

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51 Comments

Michelle Fraser on February 12, 2018 at 2:47 pm

Wow!! This one was tough! Especially those pushup mountain climbers. On the upside, I thought we were supposed to go up to 25 instead of 20 (so did some extra burpees till I realized you were only counting to 15 lol), so it was a pleasant surprise cuz I wasn’t sure I had the energy for all that today! :) It was a good challenge!
Reply
- Ashley Dale Grant on February 12, 2018 at 7:39 pm
  
  Hahaha I’m not going to lie, that’s pretty awesome you did some extra! Awesome work Michelle!
Nicole Sommer on February 14, 2018 at 3:19 pm

3 workouts, 3 in a row… done!!!
Reply
- Ashley Dale Grant on February 14, 2018 at 7:35 pm
  
  You are on fire!!!
Rita Campbell on February 15, 2018 at 9:28 am

Holy sweat!
Reply
- Ashley Dale Grant on February 17, 2018 at 8:30 am
  
  Nice ? ?
Ashsavage on February 15, 2018 at 10:46 am

Thks ash, that was tough on my wrists but I tried to keep up
Reply
- Ashley Dale Grant on February 17, 2018 at 8:31 am
  
  Next time try it on the Ugi Ball. Softer on the wrists.
goodwink on February 15, 2018 at 9:21 pm

Woo! Tough!
Reply
- Ashley Dale Grant on February 17, 2018 at 8:32 am
  
  That’s the hope!! Glad you thought so!!
Jillian Churly on February 16, 2018 at 6:55 am

Sweaty mess! I was a bit surprised how tough this one was! Great way to start the long weekend:)
Reply
- Ashley Dale Grant on February 17, 2018 at 8:32 am
  
  And a nice tight weekend it will be as a result! Awesome work Jillian!
Becky McDougall on February 16, 2018 at 1:03 pm

That was sneaky hard but awesome! Thanks, Ash
Reply
- Ashley Dale Grant on February 17, 2018 at 8:33 am
  
  I am sneaky like that!! Hehe. You’re most welcome Becky!
Jennifer Wiggans on February 16, 2018 at 4:45 pm

Holy shit balls!
Happy Friday
Reply
- Ashley Dale Grant on February 17, 2018 at 8:34 am
  
  Happy Friday and long weekend lady!!
Kim Ruis on February 16, 2018 at 6:01 pm

This one was way harder than I had hoped for on a Friday after work…lol…sweaty mess now and ready to enjoy my vodka/water.
Reply
- Ashley Dale Grant on February 17, 2018 at 8:34 am
  
  I bet it made the vodka water taste even better!!!
Lisa Zapfe on February 16, 2018 at 7:22 pm

That was a good one! feeling strong
Reply
- Ashley Dale Grant on February 17, 2018 at 8:34 am
  
  You are one strong and badass babe!
LauraCarr1983 on February 16, 2018 at 10:41 pm

My insides are having a good shake around.. I need to seriously stretch a lot more..i have the body of a under exercised old lady… The fit older gals would put me to shame..
Reply
- Ashley Dale Grant on February 17, 2018 at 8:35 am
  
  Haha but this is motivation right?! Good for you pushing through lady! Keep at it.
Patricia Best on February 17, 2018 at 7:40 am

I’ll be feeling those curtsy lunges all weekend I’m sure!!!
Reply
- Ashley Dale Grant on February 17, 2018 at 8:36 am
  
  That means you’ll be thinking of those gluts and sitting pretty!! Awesome work lady!
Andrea Was on February 17, 2018 at 10:43 am

Done and feeling good! Thanks for the Saturday morning workout Ash!
Reply
- Ashley Dale Grant on February 18, 2018 at 5:02 pm
  
  You are most welcome!! Always happy to see your comment!
Jackie McDonald on February 17, 2018 at 2:04 pm

Holy moly sweaty mess and heart pounding, thanks Ash! I couldn’t quite keep up with you on the pushups, But did it nonetheless!!
Reply
- Ashley Dale Grant on February 18, 2018 at 5:02 pm
  
  That’s all that matters Momma!! Nice work ??????
Angelika Henning on February 17, 2018 at 3:13 pm

Done. Heart was pounding!
Reply
- Ashley Dale Grant on February 18, 2018 at 5:03 pm
  
  Just what I wanted ❤️ pumping!!
April Patch on February 18, 2018 at 9:37 am

This one was a tough sweaty one! Thank you for a great start to my Sunday!
Reply
- Ashley Dale Grant on February 18, 2018 at 5:04 pm
  
  You are most welcome lady! Love seeing your sweaty sexy face.
Madabb82 on February 18, 2018 at 11:37 am

I have never done sliders. Holy!!! Completed! Cheers
Reply
- Ashley Dale Grant on February 18, 2018 at 5:05 pm
  
  They are a nice (and challenging) change! Glad you liked it!
Dawn Phillips on February 23, 2018 at 12:59 pm

Boom not only did I do the band workout from last week but I also did this one right after I feel awesome but shaky thanks for another great workout dripping sweat over here.
Reply
Amber Ashton on February 24, 2018 at 4:22 pm

That was a heart-pumper, right from the get-go! Thanks, Ash!
Reply
- Ashley Gabel on January 24, 2021 at 8:34 pm
  
  Such a great workout love the Sliders. Thanks Ash
- Ashley Dale Grant on January 27, 2021 at 7:47 pm
  
  You’re most welcome Ash! Love that I can still get you sweaty!
slambs5 on February 3, 2020 at 8:59 am

Hearts a pumping and sweats a dripping whew thks !
Reply
Ashley Gabel on February 3, 2020 at 7:32 pm

Love Love Love this workout it’s my fav in bookmarks. Great way to get your sweat on. Thanks Ash
Reply
- Ashley Dale Grant on February 5, 2020 at 10:44 am
  
  Yay!! I’m so happy to hear that! And I’m also happy to hear that you are using the bookmark feature Ash!
Shannon Draper on February 5, 2020 at 6:51 am

Oh my! Those push up mountain climbers were tough!
Reply
- Ashley Dale Grant on February 5, 2020 at 10:48 am
  
  They are pretty evil! Way to kick butt Shannon!!
Daniella on February 5, 2020 at 5:44 pm

Wowzers! Dripping and my legs are still hurting from Monday’s squats! Time to roll them out! Thanks for the challenge!
Reply
Nicole Smith on February 6, 2020 at 12:28 pm

I don’t know whether to love you or dislike. you right now. Ill just be lying here on the floor slowing dying/ Hahahaha.
Reply
julieboak on February 7, 2020 at 5:13 pm

Dying for sure!!!! I had a hard time keeping up with this one, but did my best. Thanks Ash!
Reply
- JCleary on February 8, 2020 at 12:26 pm
  
  Oh wow. There was a lot of swearing during that one on my part. Heart is still pumping
- Ashley Dale Grant on February 12, 2020 at 7:53 am
  
  I’m so impressed with how consistent you’ve been Jen!
Kim Gallant on February 9, 2020 at 2:05 pm

Done..a real sweater…and slow to the finish line…but I did it! Thxs Ash!! :)
Reply
- Ashley Dale Grant on February 12, 2020 at 7:54 am
  
  Kim!! So happy to see your name. I’m thrilled you did this!
April Patch on February 11, 2020 at 6:22 pm

Finally floors that work with sliders! Cameron’s first slider. Sweaty!!
Reply

25 Minute Slider with Pyramid Workout

51 Comments

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