Hot Workout 8 min
2012
This metabolism booster workout is 8 minutes of interval training. It consists of 8 exercises and each of these uses sliders. I used furniture sliders and I will post links and suggestions to different options below. This is a great new way to change up the exercises and use different muscles. You will use more stabilizing and core muscles to keep your foot on the slider and control the slide on top of performing the exercise.
Sliders
You can use anything that has a smooth plastic bottom and something on the top that your foot will grip on to and not slide off, such as foam or cork. A handy, or craft, person could easily make something at home by gluing a piece of foam onto a plastic plate or other flat piece of hard plastic. I have also heard of people using a plastic bag, slide it over your foot and it will slide on carpet. I haven’t tried this way, but have heard it works.
I used furniture sliders to do this video. We found the ones I use for under $10 at a local department store and this is the closest I found to them on Amazon:
Waxman 4704095N 9-1/2-Inch by 5-3/4-Inch Reusable Oval EZ Sliders, White
Valslide is made intentionally for exercising:
Valslide – For Stretching, Toning and Slideboard Exercise
If you have hardwood floors a small towel or dish towel folded underfoot will work. I have tried this and it does work well.
So get a sliding object ready ready to slide on & let’s work out! This is only 8 minutes, short and sweet and designed to be a quick, fast, intense workout. A short burst of activity is known to boost the metabolism and it works for me. However, if you are looking for a longer workout, you can easily add more reps. Double or triple the rounds to make it a 16 minute or 24 minute workout.
Hot Workout
Workout Breakdown
8 minutes of Interval training – Set your timer for 24 rounds of 10 seconds rest and 30 seconds work and go trough the following exercises twice:
Core slides
Sliding 2 Way Lunge – left
Sliding 2 Way Lunge – right
Push up with Side Arm Slide, alt sides
Alternating Hand Slide Out
Bridge Alternating Leg Slide
Workout on Video
Exercise Descriptions
Start in high plank (push up) position with wide legs and feet on sliders. Bring feet and legs in towards body sliding feet closer together as they come in toward chest and then slide them back out to wide leg starting position. This is one rep.
from standing position with one foot on slider, slide foot out to side with leg going into a side lunge position, slide foot back in and then slide back into a backwards lunge position and then back to start position. Continue on same leg, or switch slider to other foot in between reps to alternate feet.
Push up with Side Arm Slide, alt sides
Start in push up position and with hands on sliders, slide one hand out to the side and do a push up, then slide it back to start position. Next slide the opposite hand out to the other side and do a push up in this direction and then return to start position. Continue doing arm slides and push ups alternating sides for each rep.
From high plank position, slide one hand forward and back, and then the other.
Get into bridge position with shoulders and arms on floor, pelvic area lifted, knees bent with feet on the floor each with a slider under it. Holding this position alternate sliding one leg out and back and then slide your other leg out and back. Continue alternating in this manner for indicated time or number of reps.
Have a great workout!
