Slide It To Me

by Nicole Maryse | Jan 23, 2017 | Members, Weighted Workouts, Workouts | 44 comments

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Oh man I haven’t done slider in a long time and I was burning for days – the good burn! Slider targets all those small muscles. It’s also important to make sure that you push hard away and pull with resistance back. Create that intensity yourself! It will only take 18 minutes today. Let’s slide!

What you will need:

Just your sexy self + socks or paper plates to slide with + 1 heavy weight or Ugi

Warm-Up:

1 min sliding salt and pepper + 1 min slide angle step outs with arm raises + 1 min squat with side stretch

Workout: 40 secs work/10 secs break, 3 times through

Set 1

4 Point Lunges – Right – Start holding the weight at your chest with your feet under your hips and knees slightly bent. Hinge forward through your hips slightly. Slide your right foot out to the side then back to the middle, slide it back on an angle to the right and back. Slide straight back then back to the middle. Lastly slide over on a wide angle to the left (in a skater or curtsy style) then back. Repeat in any order you want.
No Sliding. You will be taping your foot back to each of the 4 points.
4 Point Lunges – Left – Same as above on left side
Sliding Burpees – Yes I know I’ve had a fixation on them this month BUT these are so different from jumping burpees. You are going to be sliding back and forward instead (unless you aren’t sliding, then you’re jumping!). You can place your hands on your ball or on the floor to do these. You may need to slide one foot out at a time to get in to plank and that’s no problem, just try to switch which leg you slide out first with.

Set 2

Sliding Pendulum Swings with Climber- Right – Get in to side plank on the ball (or floor) with your elbow right under your shoulder. You can do this from your knees or toes, just make sure they are in line with your hips and shoulders. Slide your right foot forward until it’s about 45 degrees then slide your knee in towards your chest in a side mountain climber motion. Make sure your hips and shoulders stay stacked and don’t roll forward or back.
Not sliding. Tap out and up.
Sliding Pendulum Swings with Climber- Left – Same on the other side
3 Point Slide-In’s – Get in to low plank on your ball or high plank off the ball. Slide your legs in towards your chest keeping your bum low. You can also slide your legs to one side then back and repeat on the other side. If you are sliding in one foot at a time slide the foot in that will be on the inside first – for example if you are sliding to the right then slide your left foot over first followed by your right and slide your left back first followed by your right.
Not sliding. Jump or walk it in and back.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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44 Comments

Lisa Zapfe on January 23, 2017 at 10:20 am

great workout Happy Monday!!!
Reply
- Nicole Maryse on January 24, 2017 at 9:44 am
  
  Thanks Lisa! Way to rock it!
Nicole King on January 23, 2017 at 2:31 pm

Done. Great workout. Happy Monday!
Reply
- Nicole Maryse on January 24, 2017 at 9:45 am
  
  Great start to your Monday and week! Love it!
Kendra Lawrence on January 23, 2017 at 3:38 pm

Finito!!! Happy Monday!
Reply
- Nicole Maryse on January 24, 2017 at 9:45 am
  
  Boom!!
Becky McDougall on January 23, 2017 at 6:36 pm

Nice one! Thanks, Nicole!
Reply
- Nicole Maryse on January 24, 2017 at 9:45 am
  
  Thanks Patricia. Great end to your day :)
Patricia Best on January 23, 2017 at 7:10 pm

That was a nice change of pace! Thanks!
Reply
- Nicole Maryse on January 24, 2017 at 9:46 am
  
  I love switching things up with sliders. Glad you enjoyed it!
Jennifer Wiggans on January 23, 2017 at 7:56 pm

Sweaty and sore
Reply
- Nicole Maryse on January 24, 2017 at 9:46 am
  
  Wait till that burn sets in today or tomorrow. Soo good!
Priscilla Emanuele on January 23, 2017 at 7:57 pm

Nice one ! Loved it ! Thanks Nicole !
Reply
- Nicole Maryse on January 24, 2017 at 9:47 am
  
  So glad you loved it Priscilla! You always push harder when you dig the workout :)
Ashley Gabel on January 23, 2017 at 8:03 pm

Awesome. Happy Monday. Thanks Nicole.
Reply
- Nicole Maryse on January 24, 2017 at 9:47 am
  
  Great work Ash!
Kristin on January 23, 2017 at 8:41 pm

Liked this one!
Reply
- Nicole Maryse on January 24, 2017 at 9:47 am
  
  Booya!
Stephrich17 on January 23, 2017 at 8:54 pm

I had the cha cha song in my head the whole time….
Reply
- Nicole Maryse on January 24, 2017 at 9:48 am
  
  hahaha not the best song to have on repeat. Steph you’re seriously killing these workouts! I’m so proud!
Andrea Was on January 24, 2017 at 8:22 am

Done, thanks Nicole!
Reply
- Nicole Maryse on January 24, 2017 at 9:48 am
  
  Atta girl Andrea!!
Kim Judd on January 24, 2017 at 9:10 am

Done .. ✅
Reply
- Nicole Maryse on January 24, 2017 at 9:48 am
  
  hahaha love that check mark! Amazing!
Lisa Ashbourne on January 24, 2017 at 3:00 pm

Done!
Reply
- Nicole Maryse on January 24, 2017 at 3:16 pm
  
  Hells to the yay!
Ashley Savage on January 24, 2017 at 3:16 pm

Done. Didn’t slide. I half assed it but got it done
Reply
- Nicole Maryse on January 24, 2017 at 3:17 pm
  
  haha not a worry Ash you were moving and that’s what matters!
Cara on January 24, 2017 at 4:08 pm

Great workout! I’m sure I’ll feel it tomorrow. The planks are definilty a struggle, something I’ll have to work on! Thanks!
Reply
- Nicole Maryse on January 25, 2017 at 12:48 pm
  
  Don’t even worry about those, you are still so post-partum that even the v-sit contractions will do wonders instead of plank while you work on rebuilding your core :)
Angelika Henning on January 24, 2017 at 5:29 pm

Nice workout
Thanks Nicole!!
Reply
- Nicole Maryse on January 25, 2017 at 12:49 pm
  
  Great work Angelika!
AmberAshton on January 24, 2017 at 8:06 pm

You and Ash are so great at giving us such diversity in the workouts! Totally appreciate that! Never ever have I done sliders before. Love it! Thank you.
Reply
- Nicole Maryse on January 25, 2017 at 12:49 pm
  
  Thanks Amber! We’d get bored too if we did the same thing over and over :) Glad you were diggin the sliders, I love them too!
Kim Ruis on January 24, 2017 at 8:32 pm

That was my first slide workout and I loved it! Thanks Nicole.
Reply
- Nicole Maryse on January 25, 2017 at 12:50 pm
  
  Perfect! I love taking slider virgnities!
Nicole Maryse on January 25, 2017 at 12:50 pm

I double dog dare you :) So pumped you had fun with it
Reply
Tracy Neziroski on January 25, 2017 at 9:12 pm

First slider workout complete! I’m sure I will be feeling this tomorrow. Thanks Nicole ?
Reply
- Nicole on January 26, 2017 at 3:54 pm
  
  So whats the verdict? Are you feeling it?! :)
- Tracy Neziroski on January 26, 2017 at 4:44 pm
  
  Oh yeah … I’m feeling it. Tonight’s workout should be fun! Lol!
Sandra on January 26, 2017 at 6:31 am

Did it without sliding (concrete floor) and it still worked great. regular burpees and jumped in to the sides doing plank. Thanks, Nicole.
Reply
- Nicole on January 26, 2017 at 3:54 pm
  
  Perfect modification girl! Well done!
April Patch on January 26, 2017 at 9:08 pm

Sweaty mess is right!
Reply
- Nicole Maryse on January 30, 2017 at 4:30 pm
  
  HOLLA!

Slide It To Me

44 Comments

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