The ABC’s of Slider
Print Workout Here
Slider workouts are amazing at targeting those small muscles that many of us look at as our “trouble spots”. Today’s workout will nip you in the “butt”! You’ll be feeling your “side bum and meaty bum” or glut medius which is your side bum and your glut maximus which is the “meaty” part. You’ll feel those quads burn as well as your shoulders, chest and oblique’s. When doing slider it is important to really fight against the floor and really dig the ball on your foot and palm of your hand in, this is what will burn nice and deep. I only need 16 minutes of your time to go through the alphabet with our legs, arms, and abs.
What you will need:
- An extra pair of socks or paper plates. I like socks on hardwood and plates on carpet though they can be used on hardwood as well, especially if you train in shoes.
Warm-Up:
- 100 jump rope or simulated jump rope and 50 jumping jacks
Workout: We’ll be going through the alphabet with both legs, arms and abs. Set 1: trace capital letters. Set 2: lower case letters. Be sure to press firmly down with the ball of foot and hand.
- Narrow Squat Right Leg ABC’s – With your feet hip-shoulder width apart get into a narrow squat with your socks on, or a plate under your foot. You won’t get super low but you want to ensure your back stays straight so keep that chest up and bum sticking out. While standing on your left leg begin spelling out the alphabet with your right leg.
NOTE: You will feel your stabilizing leg a lot as well, maybe even more! - Narrow Squat Left Leg ABC’s – Repeat the same as above but switch legs.
- Plank Arm ABC’s – Start in high plank with your hands underneath your shoulders and a plate under one hand (or you can use socks). This is key so that you don’t stress out your shoulder joints. While remaining in high plank start tracing the alphabet with your right hand. Be sure to trace big letters.
Modification: Start in high plank then lower your knees to the ground. Be sure to still have an angle in your legs so you are not in table top. This way your abs will still be activated and working like crazy. You can also do this from low plank if high plank bothers your wrists, you just need to make sure you write super big when doing your letters and really push down hard. - Plank Arm ABC’s– Same as above on the opposite side
- Leg Raise ABC’s – Lay on your back with your legs in the air. I like to have my hands under my hips for this move as it helps my back. Begin tracing the alphabet with your legs. Be sure to move your whole legs, not just from your knee. The bigger the letters the deeper the burn. With that said, you MUST listen to your body: if your hips or back bother you then please take the modification.
Modification: you can also do this with your knees bent or by keeping your legs high. Move slower so that you still get that deep burn. You can also do this one leg at a time, just be sure to keep one leg in the air while the other leg “writes”.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High fives for sweaty times!
Nicole Maryse
That was cool! Check the time Ms Ashley (51;41am!) done!!!! Woot~
Holy shit balls Heather! Look at you go!
Nice work Heather! You should start to feel those little leg muscles burn throughout the day :)
All done! That was a cool workout, something different!
Glad you liked it! Nicole is super creative!
I love slider, You’ll probably see more from me :)
So happy you liked it!
Phew deadly! Loved it!
Fun right! Have a great day Jess!
It’s a sneaky one :) Definitely creeps up on ya
Pretty cool….and easy to follow for a Monday morning!
Right! Fun and different. Have a great day!
Monday’s can be tough so I’m pumped you already got a workout in! Wayt to go Amber
Haha Every work out day is tough for me!
All done!
Boom 💪
Slam dunk :)
That was great!!!
You’re great Patricia!
So glad you enjoyed! Great work!
Done .. Quick and easy To follow ., lol
Awesome! That’s the way I like it :)
Done! Great workout! Thanks!
No thank you! I’m glad you enjoyed!
All Done! Missed the slider workouts from class :)
I love them so I hope to get some more in. You could do almost any workout on here as a slider, or at least some moves :)
Monday sweat done
Awesome! nice work Jenn!
Great workout, glad to be back. Just wish my dog would stop licking my face while I do it lol.
hahaha maybe he likes the alphabet? :)
Good short workout!
Short but hopefully not so sweet :)
Done. Found the plank ones the hardest. ;o)
Yes totally! I did too! Way to barrel through
Like this a lot – the alphabet kept me thinking about something else and I wasn’t as focused on holding positions. Thank you!
HA! That’s exactly how I am! Make’s it go super fast I think.
So fun! The kindergarten teacher in me really liked the alphabet challenge!
I’ve heard that lots of times. Glad the teacher in you AND you liked it :)
Done. loved it :) Thanks Nicole…nice to see you again!
I was just talking about you with Steph! I’m glad I was able to get you nice and sweaty, Hopefully I see you back in class again soon!
Short and sweet slider…. love it Nicole!
Thanks Jess! I know you love sliders :)
FaceTime with my sister to stay motivated. Awesome workout Nicole! Thanks!!
Great workout Nicole! Nice to still have my workout buddy even if we’re in different provinces!
OMG! I love this Kels! Way to power through with your sista!
Love sliders. Tough one. Ty Nicole. :)
I know you do! :)
First workout done since joining the online training! Great seeing the slider workout again since class Nicole :) So happy to have joined and can’t wait to see whats next!
Great lead in to your online experience! Only a couple months left to get those wedding legs and you’re doing amazing with them already :)
A nice sweaty workout, I think I will feel my stomache muscles tomorrow. I have carpet, so I tried the paper plates and that was a flop. It was much easier with socks. I liked having letters to count instead of numbers for a change. :) Cass
Thanks Cass. I like “counting: letters too. Doesn’t seem like 26 reps :) Some carpets are great with plates and some suck. I’m glad your socks worked for you, and that you got nice and sweaty! I hope that tummy’s feeling it!
That was so awesome! Short, but oh so effective. Thanks!
Thanks Anna! Doesn’t have to be a long one to be a burner :)
Great workout. Thanks Nicole!
So glad you enjoyed it!
So glad you did this, got to make up for when u did this in class and my plates kept slipping and screwing me up! Kitchen+socks = great burn!
Ps loved the groaning! Lol
hahaha yeah plates can be hit and miss but so can socks sometimes if your feet get really sweaty. I’m glad the kitchen worked for you. The groaning will be in mass amounts moving forward. With those big windows the heat is nuts in there! I pretty much sound like a brothel when I work out!
Welcome back to my life….sliders :) I did not miss you. Good quick workout!
There’s a girl I haven’t seen in a while! Now I can virtually see you every Monday! I know how much you loved sliders hehe
Awesome quickie! Nice to see your lovely face again Nicole!
Aww Thanks Kait! Now you can see it every Monday :)
That was awesome Nicole! Nice to see you again :)
Thanks Jo! I love seeing you pop in here and there in class too. Then i can literally see you get sweaty :)
great change of pace. thanks!
Thanks Karen. I get bored easy so I try to always change it up!
thanks
Thanks Roxanne!
A workout behind to start this month but by tomorrow I will be all caught up! This one is complete! I’ve never done a slider workout before, I did use the alphabet in the past though!
Sliders are so fun and effective. You can add it in to almost any workout for at least a move or two. Gets all those small spots :)
I am behind a couple of workouts because I’ve been sick but went with this one. Glad I gathered the energy to do it! Short but effective :) will do last Friday’s and today’s workouts throughout the weekend and next week. Thanks!
Nice Work Kristin! Coming back into can be hard after you’ve been sick. This was a good one to ease back with. Not so fast paced or jumpy which I always find hard after being under the weather. Way to stay on top of your sweat sessions!
I will never look at the ABC’s the same again
LOL…good thing we’re past Sesame Street days!
I forgot about slider workouts but this was fun! I’d for sure like to see more!
done.
Nice Jess!
Done. First time doing sliders :)