Eight Gliding Disk Exercises
In my last video, which was posted AGES ago, I told you about the five things you absolutely must-have in your home gym…which is simply the place where you get fit at home. Today I’m going to talk about 8 gliding disk exercises that you can do at home.
There are two upper body exercises, three lower body exercises, and three core exercises. Even though we’re will target specific body regions, so to speak, you will be able to feel all of these exercises in your core. For that reason, it is very important for you to keep your core engage while you are performing these. In order words, suck in your gut like you’re trying to get your belly button to meet your spine.
This video is actually first in a five-part series, so let’s get to those exercises. The asterisk (*) in the options indicates the option featured in the video.
Upper Body Exercises
Wax On/Wax Off
- Start in a straight arm plank position with weight evenly distributed
- Keep gliding disks under your hands
- Transfer weight to left hand and both feet
- Draw a circle on the floor with the right hand
- Return to starting position
- Options:
- Stay on one side to complete continuous reps
- Alternate arms*
- Rest on knees instead of remaining on your feet
Plank Push-up
- Start in a straight arm plank position with weight evenly distributed
- Keep gliding disks under your hands
- Slide right hand out to the side while performing the down phase of a push-up
- Slide right hand back to the center while performing the up phase of a push-up
- Return to starting position
- Options:
- Stay on one side to complete continuous reps
- Alternate arms*
- Rest on knees instead of remaining on your feet
Lower Body Exercises
Gliding Jacks
- Start in a straight arm plank position with weight evenly distributed
- Keep gliding disks under your feet
- Slide right hand out to the side
- Slide right hand back to the starting position
- Options:
- Stay on one side to complete continuous reps
- Alternate legs
- Move both legs out and in at the same time*
Knee Tucks
- Start in a straight arm plank position with weight evenly distributed
- Keep gliding disks under your feet
- Bend both knees simultaneously and slide them toward your chest
- Return to starting position
- Options:
- Slide knees to the center toward the chest*
- Alternate knees to right elbow then left after returning to starting position
- Slide knees to the right-start, center-start, left-start, center-start, and repeat
Mountain Climbers
- Start in a straight arm plank position with weight evenly distributed
- Keep gliding disks under your feet
- Bend your knees and slide them toward your chest and back one at a time
- Options:
- Slide knees to the center toward the chest one at a time*
- Slide R knee to L elbow then L knee to R elbow
Core Exercises
Up/Down Plank
- Start in a straight arm plank position with weight evenly distributed
- Keep gliding disks under your feet
- Bend right arm and left arm to lower into elbow plank
- Straighten arms to return to straight arm plank
- Options:
- Start in elbow plank and transition to straight arm plank
- Start in straight arm plank and transition to elbow plank*
- Perform a push-up while in straight arm plank, then transition to elbow plank
Inchworm
- Start in a straight arm plank position with weight evenly distributed
- Keep gliding disks under your feet
- Keep your legs straight and slide your feet as close to your hands as possible
- Walk your hands out to the starting position
- Repeat
- Options:
- Slide legs forward and slide legs back
- Walk hands toward feet and slide legs back
- Slide legs forward and walk hands out*
Sliding Side Crunch
- Sit in a “mermaid” pose with right leg in front
- Extend right arm to the floor with a gliding disk under your hand
- Slide to the right, maintaining your balance
- Return to starting position
- Switch to the left side
The Next Steps
In the coming weeks, I will post four different Tabata style workouts based on these exercises.
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