Sunday, June 26, 2011

Extreme Slip N Slid

Slip n slide sounds like fun right? Well, it is and you'll enjoy this workout when can slide your way into that great outfit and slip into something sexy.

Do as many reps as you can of each of these exercises and as many sets as you want I would say max of 3 sets but that's up to you.

To slid use towels or paper plates. On hardwood use towel. On carpet use paper plates.



Sliding Burpees

  • Start crouched down.
  • Place hands on the ground and slid feet into a plank (beginning pushup position).
  • Slid your feet up so you are in standing position with knees bent.
  • Stand up raise arms in the air and return to start. That’s one rep.
  • Now do it multiple times and see how long you can stand it.
Note: I have heard that challenges of 100 burpees in under 10 minutes make you a super athlete. P.S. Be on the look out for a burpee challenge.

Ab Slid
Get into the plank position with your hands on the floor. Then, simply place your feet on top of two towels or paper plates. While keeping your core muscles engaged and your lower back and upper body stabilized, reach or right legs out to the side while sliding the discs on the floor. Return leg to start and reach or left leg out to the side. Return to start and keep alternating from left to right.

Slippery Mountain Climbers
  • Get into the plank position with your hands on the floor.
  • Pull one of your knees close to your chest by sliding your foot forward.
  • Alternate between left and right leg for as many reps as you can.
Jumping Jacks
  • Stand with your feet together and your hands at your sides.
  • As you raise your arms above your head, jump up just enough to spread your feet wide.
  • Without pausing, quickly reverse the movement.
  • Continue for as many reps as you can.

Ski Run

  • With straight arms and legs jump right leg forward and left arm forward and then alternate.
  • Keep alternating until you are finished.
Military Push-up Lunge
  • Place hands directly beneath shoulders.
  • Keeping arms and elbows tight against sides, perform standard push-up movement.
  • Walk your hands back to your feet and fully stand up.
  • With lunging leg's foot on a towel or paper plate lunge front and back.
  • Walk hands back out to starting position and repeat.
  • Do as many reps of this exercise with the right leg leading the lunge and then switch to the left leg leading the lunge.

Jumping Jacks Squat

  • Stand with your feet together and your hands at your sides. 
  • Jump up just enough to spread your feet wide.
  • Squat with your feet wide.
  • Return to start and repeat.
  • Place all weight on one leg and reach other leg behind body in a skater motion without foot touching the ground.
  • Repeat.
In & Out
  • Sit on floor with hands at sides, knees bend with feet on the floor.
  • Raise feet off the ground and bring knees in towards your chest.
  • Straighten legs back out and repeat.
  • To increase difficulty raise arms straight overhead.

  • Lying on your back with your feet hip distance apart and on the ground.
  • Keep your knees bent while your arms remain at the side of your body.
  • Tighten your stomach muscles and bring your hips up by contracting the glutes until your body is diagonal from the chest to the knees.
  • Lower your hips 5 inches to the ground while keeping the stomach muscles tighten.
  • Pause for a second, and then raise the hips back to the first position.
Oblique V-ups
  • Lie on right side with legs at a 30 degree angle and right arm straight along torso.
  • Place left arm behind head and lift legs and torso simultaneously, driving elbow towards knee.
  • Keep legs and shoulders off ground once you begin. Switch sides and repeat.

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1 comment:

  1. This workout made me giggle, because the best place to do these exercises wound up being my kitchen floor! Good thing I cleaned it this weekend, lol. Lots of great variation; I really enjoyed it! Here are my reps:
    Sliding Burpees: 25
    Ab Slides: 30
    Slippery Mountain Climbers: 50
    Jumping Jacks: 50
    Ski Run: 50
    Military Push-Up Lunges: 12
    Jumping Jacks Squats: 30
    Skater: 50 (25 each side)
    In and Out: 40
    Bridges: 40
    Oblique V-Ups: 30 (15 each side)