Full Body Sliding Core Disc Workout

Full Body Sliding Core Disc Workout

I am constantly trying to find new ways to mix up my workouts, because I tend to get really bored with certain workouts if I do them too often. I ran across sliding core disc workouts and I was intrigued. I bought these earlier this year, but only recently have I really been utilizing them.

I am finding that I really am starting to love them. After cardio I will do a mini all sliding disc workout, or I will incorporate certain sliding disc moves into other interval or functional routines.

This sliding disc workout is SURE to challenge you in ways that lifting simply just can’t. The sliders activate all of your stabilizer muscles that you may not hit when you are doing static lifts. This type of workout exhausts my muscles in a much different way than other resistance workouts do. It is also very low impact, which is good for older bones, or for runners who are trying to keep the amount of impact to a minimum when resistance training.

Another huge plus with these magic sliding discs is that they are perfect for traveling. If you are a jet setter or are concerned with how to keep up with workouts while on vacation, just throw these in a bag along with some bands and you are good to go!

Here is a 7 move full body sliding disc circuit that is definitely going to challenge you!:

1. Alternating side and backwards lunges

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Start in standing position. Slide one leg out to the side. Keep your booty back and don’t let that knee go too far over the toe of the foot that all of your weight is on. Slide back to the starting position. Take the same leg and slide it behind you into a regular lunge position, again, don’t let the knee of the leg with all of your weight on it go too far over your toe. Do 20 reps each side.

2. 1 leg mountain climbers

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Start in high plank position with a slider underneath only one foot and have your other foot/leg hover over the floor. Start pedaling your knees up towards your chest keeping one foot on the slider and continue to hover the other leg over the ground. Keep your head up, back flat and don’t let your tush rise too high into the air. Do 20 reps per side.

3. Slide-out push ups

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Start in plank position ok knees with a slider under each hand (on your toes if you are super tough and can do these in full plank). Slide one arm out in front of you while doing a push up with the other arm. Repeat with other arm. Don’t let your tush rise into the air and keep that plank strong. Do 20 reps.

4. Hamstring slide-ins:

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Start in bridge position with a slider under each foot. Slide your feet out as far as you can and them slide them back in. Keep your glues flexed and don’t compromise your bridge position. Do 15-20 reps.

5. Sliding Pikes

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Start in high plank position with a slider underneath each foot. Start to slide your feet in towards your hands with your core until your tush is high up in the air. Slide back out to plank position. Do 20 reps.

6. Sliding squat jack

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Start standing with a slider under each foot. Slide your legs out into squat position while simultaneously thrusting your arms upward like you are doing a jumping jack. Slide legs back to starting position and bring arms back down to your sides. When you go into your squat remember to keep your chest up, tush back and protect your knees by not letting them go over your toes.

7. Burpee sliders

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Start standing with sliders under both feet. Put your hands on the floor right in front of your feet. Then you will slide your legs back into plank position and then slide them back into your hands so that you land in a low squat position. Come out of the squat position then raise your arms up over your head. Repeat 20 times.

Yes, it is a total burner. I did this workout the day before I shot this at the gym to make sure that it was good. I was seriously so sweaty after! It was such a good workout. So amazing!

Here are the sliders I have and used in the photos above. I also see that these got pretty good reviews on Amazon. I am telling you, some discs along with these bands is like the perfect way to stay fit while you are away from a gym.

Outfit:

I got these leggings just before Christmas and I love them. They are so different and high waisted! It also doesn’t hurt that they are on sale for less than $40. (They come in this super cute print, too!) This tank top is on sale for less than $7. Cody got me these Nikes for Christmas and I love them. They are so comfortable and light to workout in.

Give this one a try. Like I mentioned before this is a really low impact workout, which makes it perfect for me right now because I am training for a half-marathon! (Post to come!)

I will also be posting an awesome smoothie recipe later this week, it is one of my favorite recipes that I make that has some amazing for you ingredients! I hope everyone had a great weekend. I literally didn’t put make-up on or wear anything but my jammies and gym clothes and it was AMAZING! Sometimes you just need a weekend to lay low, ya know?!

Have a fantastic week! Thanks for reading!

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Upper and Lower Body Bands Workout

OHHHH MAN! Do I have a burner for you!

I got these little bands to kind of mix things up a bit with my workouts. Sometimes I will do a complete band workout and other times I will mix them into my other resistance/interval circuits. I even will do a band workout to supplement a decent 4/5 mile run. I especially love to use them during leg/booty workouts. I am telling you, BURNER!

I do even think they would be really handy to travel with, if you are a gal who travels often.

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1. Kick Back: I would recommend using something to put your hands on for balance. Lift your leg up behind you and then back down with control. Do 30 Reps on each side. You can bump up the reps over time.

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2. Lateral Side Leg Lift: Again, lightly rest your hand on a chair for balance, lift your leg laterally up then back down with control. Start with 30 reps, and increase over time.

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3 Tricep Raise: You can either do this one on your knees or standing up. Hold one end of the band behind your back and grab the other end slightly over your head. Start with your arm at a 90 degree angle and then extend it straight up. Then control it back down and repeat.

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4. Squat Walks: Wrap the band around your thighs just above your knees (Make sure to have good squat form and not let the knees go too far over the toes). Walk laterally about 15 paces and then walk back. Yeah, this one burns!

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5. Straight-Leg Deadlift: Stretch a pretty heavy band underneath your feet which should be shoulder width apart. Grab the top part of the bands with your hands. Your butt should be way back, back flat and face up. Pull the band up using your glutes and hamstrings. Squeeze at the top and then release back down with control.

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6. Bicep Curl: Kneel on one knee with the other foot on the floor. Put one end of the band underneath the foot on the floor. Hold the other side of the band with your hand on the same side. Hover your elbow over your knee and pull the band toward the rest of your arm. Release back down with control.

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7. Row: In the same kneeling position you were in with the bicep curl, take the band in the opposite hand and pull back. Keep your elbow close to your body and squeeze. Release back the the starting position with control.

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8. Lat Pull Down: Start with each hand at either end of the band and hold it straight above your head. Pull band downwards with your elbows straight out to the sides. Squeeze your shoulder blades together. Release back up with control.

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That is all! It will be a burner for sure! Do Not forget to stretch & roll after!

Deets:

Bands: These are less than $11.00 and come in a little pouch that is easy to put into your gym bag.

Shorts: These little shorts are the BEST! They are comfy and such a light material.

Similar Tank: I am unsure why I can’t find my specific tank on the lulu website, because it is the lightest, most forgiving material ever. But I linked another striped one that I also think is cute.

I hope you can incorporate some of these moves into some of your favorite workouts! Thanks a ton for reading!

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Track & Body Weight Circuit Workout

Hello! Who is up for a challenge?!? I have a heck-of-a-workout right here!

Before starting you are going to want to be sure you have access to a football field with a lot of bleachers. If you don’t, a pretty tall flight of stairs would likely work. You will just need to go up and down the stairs MULTIPLE (like, at least 8) times to mimic the bleachers on a track.

The workout:

Warm-up: 1/2 mile (2 laps) around the track

Workout:

-Run one set of bleachers (This means up and down 1 flight of stairs, across the bottom of the bleachers to the next flight and then up and down again and so on…)

The Body Weight Circuit:
-tricep dips (15-20)
-jump lunge plyos (20)
-push-ups (15-20)
-step ups (20 per leg)
-bicycle crunches (50)

Repeat this at least 3 times (4 if you are feeling FIT)

Cool down: 1/2 mile around track

Here is how to do the body weight circuit:

Tricep Dips:

Start with your arms on the bleachers, or a chair if you do not have access to bleachers and stretch your feet out in front of you.

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Dip down. Do keep your elbows directly behind your back and do not let them bow out to the sides. Repeat this 15-20 times.

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Jump Lunge Plyos:

Start in a deep lunge. (DO NOT let that knee get far over your toes; to protect your knees!)

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Propel yourself into the air high enough to switch legs.

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Land back down in the same deep lunge that you began in (with the opposite leg of course) Repeat 20 times.

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Push-ups:

Start in a full plank position with your hands on either side of the bleachers. Don’t let that booty stick up! (you may also use the ground if you’d like)

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Drop down until your arms are ate a 90 degree angle and then push back up. Repeat 15-20 times.

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Step-ups:

Start with one leg up on your step.

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Then use your glutes to drive yourself up:

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Drive the knee of the opposite leg than the one you are stepping up on up to almost your chest as you reach the top.

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Bicycle Crunches:

Begin on your back and touch one of your elbows to your opposite knee. Make sure to keep your shoulder blades off the ground so that you maximize your core engagement. Repeat this 50 times and FEEL THE BURN!

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Phew! A burner! PLEASE do NOT forget to drink a lot of water. Also, do NOT forget to stretch & roll after your workout to prevent soreness.

I hope you enjoy this workout and i also hope that it challenges you!

Please do comment below or feel free to contact me if you have any questions!

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