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My Gliding System

Posted Nov 17 2012 8:20am
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Look what I have fresh from the laundry, clean, folded and ready to go!  That looks like stacks of washcloths you might say. I would say you are correct, except they have a much better use in my 50 minute Bootcamp style classes!  These are MY version of Gliders and they work just as well on hardwood floors, gym floors or any smooth surface.  (They tend to get pretty dirty after a few classes so here is the  proof that I do take them home for a good washing!)

If you aren't quite sure what I'm talking about then you have missed some late night infomercials or time in the gym.  The gliders I'm referring to are a set of plate size purple round discs that look like this: 
You use them for all sorts of upper and lower body exercises, lunges, side lunges, mountain climbers, chest  moves, knee tucks to name a few.  It is such a simple tool! I can't believe I didn't think of this!  A fitness veteran, and mom of three boys, Mindy Mylrea, came up with these little things and they have been selling like hotcakes for quite a while.  You can find out  more about Mindy and these discs at the official website here.  http://exercise.about.com/gi/dynamic/offsite.htm?site=http://www.glidingdiscs.com/
They are also available at Target and on Amazon for around $14.99.  Or you can do what I did and IMPROVISE!  I'm a big believer in using what you have and getting the same results . . . especially before investing.  

Maybe you decide today to give this a try.  You get out your washcloths (or paper  plates work well) and think, now what?  Here are some examples of things you can do to feel the burn, and feel it you will!  Just ask my classes!

 One-Legged Squat

Stand with left heel resting on the Glider and hold weights if desired. Keeping the abs engaged and the torso straight, bend the right knee while sliding the left heel out in front, pressing into the floor with your heel. Squat as low as you can while keeping your knee behind your toe. Straighten the right leg as you slide the left foot back to starting position.  Repeat for 3 sets of 12 reps on each leg, resting for 20-30 seconds between sets.

Standing Leg Circles

Stand with right foot resting on Glider, holding onto a bar or chair for balance. Press into the Glider and, keeping pressure on it, slowly push right foot forward (squatting with the standing leg) and trace a circle on the floor. Repeat for 3 sets of 12 reps on each side.

Sliding Lunges

Stand with feet hip-width apart, toe of left foot resting on the Glider and holding weights, if desired. Bend the right leg while sliding the left foot back into a lunge position, keeping the right knee behind the toe, torso upright and abs in. Slowly slide left foot back to starting position and repeat for 3 sets of 12 reps on each side.

Glide Abduction/Adduction

Begin on all fours with one leg straight out behind you or in a plank position (as shown), toe resting on the Glider. Pressing into the floor, slowly slide the leg straight out to the side as far as you comfortably can, squeezing the glutes. Be sure to keep the hip, knee and ankle in alignment, pointing towards the floor. Still pressing into the floor, squeeze the inner thigh to slide the foot back to starting position.  Repeat for 3 sets of 12 reps on each side.

Hamstring Slides

Lie down with knees bent and the Glider under the right foot. Lift the hips off the floor into a bridge position and, holding this position, press into the floor and slide the right foot out in front of you. Contract the hamstring and continue pressing into the floor as you slide the right foot back to starting position. Repeat for 3 sets of 12 reps on each side.

Pushups

Begin in pushup position, either on the toes or knees, with Gliders under both hands directly under the shoulders. Slide hands out to either side and lower into a pushup. As you push up, slide the hands back together and repeat. Repeat for 3 sets of 12 reps.

Lat Pulls

Lie on your left side, knees slightly bent and head resting on your arm. Place your right hand on Glider in front of you and press into the floor as you slide the arm in a half circle up near your head. Contract the lat muscles and press into the floor to slide hand back to start position. Repeat for 3 sets of 12 reps on each side.

Ab Slides

Begin in pushup position on knees, hands directly below the shoulders and resting on Gliders. Contract the abs and very slowly slide the hands straight out in front of you. Only go as far as you can without hurting your back. Slide back to start and repeat for 3 sets of 12 reps.

There are also UTube videos that show you instructions if you want to see them in action. 

Just another way to shake up your workout routine and tool to keep you fit and strong.

Have any fun improvises?  Are there any products out there that make you really mad you did't invent?  Do you double up your exercise routine in anticipation of the huge Thanksgiving meal ahead? 


Have a fun weekend!  

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