Sliding Burn

by Nicole Maryse | May 1, 2017 | Body Weight Workouts, Members, Workouts | 30 comments

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Slider workouts are killer for getting all those little muscles, and this bad boy is no different. The key with sliders is to make sure you push out and pull or drag in. This is what will really charge you up. Not a fan of slider or don’t have anywhere to slide? No worry! Just move through the same motions with no slide. Only 18 minutes here ladies! Let’s do it!

What you will need:

Just your sexy self + socks or plates or something to help you slide

Warm-Up:

Sliding Jacks + Sliding Salt and Pepper + Side Reaches

Workout: 4 times through, 50/10

Right Sliding Runners Lunge with Knee Raise– Slide back with your right leg keeping it nice and straight and your left knee bent 90 degrees. As you drag that foot back up raise your right knee and contract your abs nice and tight.
Modification: Not sliding? Just step back with it. Can’t lunge? Slide your leg out to the side and get into a squat than slide it back in to standing and repeat on the same side.
Left Sliding Runners Lunge with Knee Raise– Same as above just the left leg

Sliding Plank Step Outs with 2 Mountain Climbers – Get into a high plank with your hands directly under your shoulders you can also do this from your elbows if you need to. Once in plank slide one foot out to the side then bring it back to centre then repeat on the other side. Then slowly slide one leg in towards your chest contracting through your abs. Bring it back to plank position and repeat with the other leg.
Modification: If you can’t support yourself from your toes come down to your knees and do the same moves from there. As you do your mountain climbers you may need to bring your leg out to the side instead.
Sliding Bridges–Lift your hips high into the air and then slide one foot out straight than drag it back. Slide it back in so you are back in a bridge position. Repeat on the other side. You can also slide two feet out at once and then drag back one foot at a time. Feel free to play with this move. It will really bite your bum and hamstrings.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

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30 Comments

Ashsavage on May 1, 2017 at 9:34 am

I hate hot feet lmao but got it done and felt the burn especially in the backs of my legs
Reply
- Nicole Maryse on May 2, 2017 at 7:35 am
  
  Perfect! Thats the best spot to feel it
Patricia Best on May 1, 2017 at 7:35 pm

Loved this! SI per sweaty!! Off to do a butt bonus before I stretch!
Reply
- Nicole Maryse on May 2, 2017 at 7:35 am
  
  Great pair to this video Patricia!
Amber Ashton on May 1, 2017 at 8:12 pm

Sliding right into the week! Thanks Nicole!
Reply
- Nicole Maryse on May 2, 2017 at 7:35 am
  
  Hells yay girl!
Lisa Zapfe on May 1, 2017 at 8:15 pm

great workout Nicole!!! thank you!
Reply
- Nicole Maryse on May 2, 2017 at 7:36 am
  
  Nice work Lisa!
goodwink on May 1, 2017 at 9:00 pm

Loved this one!
Reply
- Nicole Maryse on May 2, 2017 at 7:36 am
  
  You’ll always push harder in the workouts you dig :) great job girl!
Kim Judd on May 2, 2017 at 9:41 am

Got this done . Feeling the burn
Reply
- Nicole Maryse on May 2, 2017 at 12:26 pm
  
  Love it Kim!
Rita Campbell on May 2, 2017 at 8:10 pm

This is the first workout I’ve done since having Owen almost 6 weeks ago, and I gotta say….it was perfect! Thank you!
Reply
- Nicole Maryse on May 3, 2017 at 9:00 am
  
  Awesome Rita and congrats lady! Be sure to take things slow and listen to that body.
Lisa Blanchard on May 3, 2017 at 6:06 am

woohoo!! that that was one super sweaty work out!! Thanks Nicole!
Reply
- Nicole Maryse on May 3, 2017 at 9:00 am
  
  Sure was Lisa! Great work!
Angelika Henning on May 3, 2017 at 11:16 am

The backs of the legs were burning – thanks Nicole!!
Reply
- Nicole Maryse on May 3, 2017 at 11:29 am
  
  Love that burn! Way to go lady!
Jennifer Wiggans on May 3, 2017 at 4:27 pm

The burn and sweat was unreal!
Reply
- Nicole Maryse on May 4, 2017 at 9:44 am
  
  Nice deep burn eh? Love it!
Patricia C on May 4, 2017 at 9:05 am

That was awesome much needed while I’m away. Helping me stay positive. Ty lady xo
Reply
- Nicole Maryse on May 4, 2017 at 9:45 am
  
  As long as I can be with you one day this week so help spread some positive energy I will take it :) Keep your head up girl! xo
Krysta Dudley on May 4, 2017 at 5:38 pm

Thanks Nicole! I can already tell my booty is going to be hurting tomorrow!!
Reply
- Nicole Maryse on May 5, 2017 at 12:35 pm
  
  And are you?! :) Great work lady!
Dawn Phillips on May 8, 2017 at 12:52 pm

I totally enjoyed this workout.
Reply
- Nicole Maryse on May 8, 2017 at 3:06 pm
  
  Yes! You always work hardest with the workouts you enjoy the most :)
April Patch on May 15, 2017 at 7:48 pm

Finally! Extra sweaty as it is actually nice out and it already feels hot in the house!
Reply
- Nicole Maryse on May 16, 2017 at 1:57 pm
  
  I know! I love that extra sweat factor :)
Patricia C on March 4, 2018 at 10:48 am

Needed me some slider today miss this. Ty Nicole :)
Reply
- Nicole Maryse on March 5, 2018 at 3:05 pm
  
  I was going to say this was a blast to the past!! Way to sneak it in lady. I love a good slider too :)

Sliding Burn

30 Comments

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