Full-Body Friday: Glider Workout!

September 21, 2018

It’s Friday, it’s Fridayyyy….

 

...and now hopefully you have that Rebecca Black song stuck in your head as well ;)

 

I’m not here to annoy you with way-too-catchy pop songs today, though, I’m here to work you with a w̶a̶y̶-̶t̶o̶o̶ exhausting (in a good way) full-body conditioning workout, instead!

 

As fall has been kicking off, I’ve had a few clients reach out regarding workouts they can do at home, in hotel rooms, outside, etc., in order to make the most out of their busy weekends and travels.

 

Busy schedules that pull us away from an actual gym are very much a part of life, so let me help you (both my clients and followers!) be prepared for those times with this full-body, bodyweight circuit workout that can be done anywhere and with any easy-gliding material you have around! Paper or plastic plates, wax paper, a ripped file folder… if it glides, then use it!

 

Grab your material of choice, and let’s get glidin’

Full-Body Glider Workout!

 

Warm-up: Dynamic Stretches

 

“Down the ladder” 10-1

Start with 10 reps of every move in a circuit format, then 9 of every move, then 8, etc. with minimal rest between rounds! Time your entire “down the ladder”.

 

1: Lying hamstring curls

Keep hips up as high as possible through the entire move! Think “hip bones to the ceiling”!

 

2: Glider push-ups with forward reach (10 total)

As you lower into the push-up, extend an arm forward, as you push back up, bring the arm back to the starting position. Modified version= on your knees

 

3: Knee-slapper jumps

 

4: Glider side lunges (10 per leg, right first then left)

With a glider under one foot, extend one leg out straight to the side as you lower into a lunge on the other. Stand and pull extended leg back in.

 

5. Gorilla burpees

Jumping lunges (right, left) into a squat, into a burpee=1!

Options: Take the jumps out and make them steps or add a push-up at the bottom

 

** Once you made it from 10 reps of everything down to 1, take a 1-2 min rest **

 

 

“Up the ladder” 1-10

Using the time it took you to get down the ladder, try and get back up! Beat or meet that clock, because once it’s up, you’re out of time! You better not have any reps left ;)

 

** Once you made it from 1 rep of everything up to 10, take a rest! **

 

Cool down: Static stretches

 

 

 

Don’t ever let travel or busy weekends mess with your workouts! Toss some plates in your carry-on or on your living room floor, and glide your way through a killer workout!

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MARIA'S FITNESS TIPS

#1 

Set goals! Set both long and short-range goals to keep yourself motivated. Be sure that the short-range goals will eventually lead you to your big-picture, long-range ones. Consider them stepping stones on the path towards something bigger.

 

#2

Do what you like to do. Don't just start doing something because everyone else is; find what you truly enjoy and do that. In the end, if you don't have a genuine interest in your workouts and lifestyle, you're going to hinder your progress.

 

#3

Switch things up! I know this may sound kind of funny after just reading #2, but as humans, we can get bored of doing the same thing over and over. As well, our muscles can get "bored" and we can plateau. Do not be afraid to try new things and incorporate change to keep you entertained and your muscles guessing!

© 2017 by Maria Pro of Muscle By Maria