HIIT Slider Workout
Print Workout Here
This is an incredible leg and ab workout today, but man the first round is loud. If you want to skip the noise, following your warm-up fast forward to the second set and then repeat those exercises for an extra set at the end. In total I have you working for less than 27 minutes minutes today! Let’s do this!
What you will need:
- Sliders, extra pair of socks, paper plates – whatever works for you!
Warm-Up:
- 1 minute heel-to-bum, 1 minute alternating plank walks, 1 minute jumping jacks
Workout: Today we a working for 50 seconds on and 10 seconds rest (50/10) for a total of 4 sets doing the 5 exercises below.
- Straight runner’s lunge slide, right – Placing your foot on the slider (or just really pushing your sock into the ground) slide your right leg directly behind you and then push your toes into the ground as you pull it back up to standing position. Keep your back straight while doing this to ensure you don’t hurt your back and that you’re actually working your abs as well. You should feel this in your butt and your lower abs.
- Straight runner’s lunge slide, left – Same as above on the opposite side
- Power skater lunges, right, – Same position as the last two, but instead of taking your leg straight behind you, take it off to the side behind the opposite leg to really work the side of your butt and oblique’s. When sliding the right leg it’s great to slightly turn your left toes out to compensate for this turn.
- Power skater lunge slide, left – Same as above on the opposite side
- Alternating rounded mountain climbers – In a high plank position, you’re going to alternate sliding your knee in towards your chest and then out and around (like a half-circle) until it falls back into high plank position. Keep your shoulders directly over top of your wrists, and those abs in nice and tight because this baby works like a charm!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Morning Ash! Interesting workout, I really, really liked it! I wore socks on my yoga mat to so this one. Have a great day!
Great idea! Can’t wait to hear how your body responds to it! Works the abs a lot too!
Loved this one! I used two shirts on hardwood and it worked well.
I like it! That’s creative! Glad you enjoyed it.
Done! I have never tried that before I’m sure I’ll feel this one tomorrow. Have a great weekend !
You most definitely will!! Nice work Toni!
Love Sliders! :) Yay! TGIF!
Yahoo! Have a great weekend Leslie!
Love slider workouts! Thanks! Have a grear weekend! :)
Nice way to start your weekend! Awesome work Patricia! Enjoy your day!
This was perfect for today! Thanks lady!
Amazing, hope the party is going off without a hitch!
Done and sweaty lol
Perfecto! 👌
I just did it. Super sweaty!! I used two tea towels as my sliders. I loved this slider workout. Totally gotta do this more often!!
We’ll throw some into our session next week! Nice work Claire!
Love sliders! my socks have holes in them now lol
You must have been pushing hard lady!! LOL
Done. Great one, love working the legs they are jello now.
Prefect! I’m hoping your abs feel it too!
Got this one in earlier today, just had my socks on my hardwood flooring! Definitely feeling it in the outer sides of the butt and was super sweaty afterwards!!
Amazing! Good work Katie!
Long time since I’ve done a slider workout, or a workout with you, period :( It was great though and I’m feeling good and super sweaty now! Thanks Ash!
Sandie! I was just thinking about you the other day. So happy to see you on here utilizing some of your weekend for a sweat session. Glad you enjoyed it! Would love to “see” you more!
did this one yesterday. I am feeling those lunges!
I bet you are! Means you were pushing hard. Nice work.
Love sliders and I was sweating. Great workout
So glad you liked it! Thanks for sweating with me today!
After a crappy weekend of just obsurd eating and having the effects of that on my gi tract, this is exactly what I needed to just shake off the bad “ugh” feeling!!!
I know the feeling! Amazing what a sweat session can do for you after that.
Nice way to end a weekend! Sweaty feet though!
Haha yes it doesn’t give the feet much of a chance to breath! Nice work April…especially after wearing heels the day before! Your feet must have been barking!
3 of 4 complete on my lunch I’m pretty sweaty lol
Beauty!! Nothing wrong with that on a cold day!
Finally got around to doing this one! Loved it, besides the fact that I went through 1 pair of socks after the first round :( lol Guess they aren’t so good on concrete basement floors lol. Really loved the mountain climber slider – you can feel everything working even before you start the sliding part! lol Thanks Ash!
Yeah not ideal on that kind of floor Lol….hope they weren’t your favorite socks! Haha. Awesome work Michelle, I bet you’re really feeling the fruits of your labour today!