Here is a workout done by sliding on two Frisbee-like plastic disks. It engages a full range of motion.
Start with 12 to 15 reps of each exercise. Work your way up to two sets of 15 to 20 reps.
Purchase your own gliding disc here.. You can also make use of paper plates that also work well. Do the routine three times a week on nonconsecutive days for results in one month.
Tips: Wear comfortable sneakers. Do the routine on a carpeted surface. In standing positions place the ball of your foot in the center of a disk, with your heel hanging off to act as a brake. When gliding, center your weight over your nonsliding foot, keeping movements smooth and controlled. You will be sliding in style in no time!
Turbo twist
Stand with feet hip-width apart, knees bent, a disk (or paper plate) on carpet under each foot. Raise arms to chest level, elbows bent to 90 degrees, palms down. Lift heels and twist torso right, moving arms in opposition to legs (as shown). Return to center; twist left to complete one rep. Do 12 to 15 reps.
• Works abs, arms, legs
Speed skater
Stand with feet hip-width apart, a disk under each foot, arms down. Plant right heel on floor, slide left leg to side, reach left arm past right foot to touch floor and reach right arm back (as shown). Slide to standing. Switch sides to complete one rep; do 12 to 15 reps.
• Works legs, arms, abs, butt
Leg swing
Lie on right side, legs stacked with right knee bent, left leg straight with a disk under big toe, head resting on raised right hand. Slide left leg out to front of body and sweep left arm forward and overhead (as shown). Swing left leg behind body, sweeping arm back toward hip, to complete one rep. Do 12 to 15 reps. Switch sides; repeat.
• Works butt, back, abs, legs
Curtsy
Stand with feet hip-width apart, knees bent, a disk under each foot, arms down. Plant right heel on floor and slide left foot back and to right side, lowering until right thigh is almost parallel to floor. Simultaneously rotate torso to reach arms across body to right at shoulder level and look right (as shown). Slide back to start; switch sides to complete one rep. Do 12 to 15 reps.
• Works legs, abs, butt
Balanced leg lift
Stand with feet hip-width apart, knees bent, a disk under each foot and arms down, elbows bent, hands in fists. Bend forward slightly at hips and plant left heel on floor. Slide right leg to side, then lift it about 12 inches off floor (as shown). Lower leg and slide back to start. Do 12 to 15 reps. Switch legs; repeat.
• Works outer thighs, butt
Triceps push-up
Start in kneeling push-up position, hands directly beneath shoulders, a disk under each palm. Slowly lower body toward floor as you slide left hand back toward rib cage and right hand diagonally to the right in front of you (as shown). Push up as you slide both hands back to start. Repeat, sliding right hand back and left hand forward, to complete one rep. Do 12 to 15 reps.
• Works triceps, chest, abs
Hack squat
Stand with feet hip-width apart, a disk under right heel and arms extended in front of thighs, palms up. Bend left knee as you slide right heel in front of you as far as you can while curling arms toward chest, hands in fists (as shown). Slide right leg back to start and lower arms. Do 12 to 15 reps. Switch sides; repeat.
• Works legs, arms, abs, butt
Mountain climber
Get into push-up position on hands and toes, a disk under each toe. Keeping hips neutral and head in line with spine, slide left knee toward chest (as shown), then back to start. Switch legs to complete one rep. Start slowly at a walking pace, then progress to a run as you improve. Do 12 to 15 reps.
• Works abs, shoulders, chest, legs
Bicycle ride
Lie on back with knees bent, a disk under each heel, hands behind head, elbows out. Slide right leg out straight as you lift head and shoulders off floor and twist torso to left (as shown). Slide back to start and switch sides to complete one rep. Do 12 to 15 reps.
• Works abs, legs
Rear lunge
Stand with feet hip-width apart, a disk under left foot, arms at chest level, elbows bent, palms in. Bend right knee and slide left leg back as far as you can while reaching arms forward (as shown). Slide back to start. Do 12 to 15 reps. Switch legs; repeat.
• Works butt, abs, legs
Back extension
Lie facedown with legs together and arms extended in front of you, a disk under each palm. Lift torso as you circle arms from overhead position to behind you, next to thighs (as shown). Hold for one count and return to start. Do 12 to 15 reps.
• Works back, shoulders, abs
Hamstring tuck
Lie faceup with knees bent, feet flat, a disk under each heel, arms down, palms down. Squeeze butt to lift hips off floor as high as you can (as shown). Keep abs and butt contracted and hips off floor as you press through heels and straighten legs. Bend knees as you slide back to bridge position; do 8 to 12 reps.
• Works legs, abs, butt
You can have a slimmer body and feel amazing by following these simple exercises. Follow this guide to change your body for the better.
Lawn mower
Stand with feet wider than hip-width apart, knees bent, a weight in each hand with arms in front, palms facing in. Bend over slightly from hips. Keep lower body still as you rotate torso to left, driving left arm behind you with elbow bent (as shown). Return to start; repeat on right side for one rep. Do reps.
• Works arms, shoulders, upper back, obliques, butt, legs
Booty lift
Lie faceup with knees bent, feet flat on floor, a weight in each hand at waist. Keeping knees aligned, extend right leg. Then, push through left heel as you lift hips off floor as high as you can (as shown). Lower hips, keeping leg extended. Do reps. Switch sides; repeat.
• Works lower back, butt, legs
Russian get up
Lie faceup with legs together, a weight in right hand, arm extended straight up; left arm at side. Contract abs and peel up to a seated position, raising right arm overhead (as shown). Slowly roll back to start one vertebra at a time. Do reps. Switch arms; repeat.
• Works abs, arms
Single-leg squat
Stand with knees soft, arms at sides. Bend right knee and sink down as if sitting in a chair while lifting straightened left leg off floor and arms to shoulder height (as shown). Return to start. Do reps. Switch sides; repeat.
• Works abs, butt, legs
Swing low
Balance on left leg, right knee up and bent 90 degrees; a weight in each hand. Extend right leg behind you as you reach right arm toward left knee (as shown). Return to start raising right arm diagonally overhead. Do reps. Switch sides; repeat.
• Works arms, upper back, abs, butt, legs
Pike walk
Start in push-up position, a weight in each hand. Keeping weights planted on floor, raise butt toward ceiling as you slowly walk feet toward hands, heels lifted (as shown). Go as far as you can with legs straight. Walk back to push-up position; repeat.
• Works abs, shoulders, chest, legs
Supa flye
Start in push-up position with a weight in left hand. Raise left arm and right leg off floor in line with your body. Contract abs to help you stabilize as you bring left elbow to meet right knee (as shown). Return to raised push-up position. Do reps. Switch sides; repeat.
• Works arms, shoulders, abs, butt, legs
Crouching tiger
Stand with feet staggered hip-width apart, right foot in front of left, with a weight in right hand and arm raised overhead. Keeping right arm raised, bend knees and crouch to floor (as shown). Return to standing. Do reps. Switch sides; repeat.
• works shoulders, arms, upper back, abs, butt, legs
Have you been spending several hours at the gym but haven’t seen any signs of reaching your fitness goal? Do you leave the gym feeling you have progressed or gone backwards?
You may know it but you could be one of those people who waste time at the gym. Have you mentally run down what you usually do at the gym? Read on to know time wasters at the gym so you avoid committing it yourself.
Time waster #1 - Warming up for too long
You just may be one of those people who warm up far too long that it shortens workout time by a huge amount. Warm ups are essential but it shouldn’t go for more than about 10 minutes.
The thing is, if you are young and go to the gym three or more times per week then chances are your body is limber, healthy and can resist a fair amount of work. The fitter you get the less you SHOULD have to warm up. However, better safe than sorry - don’t ever miss your warm up!
Time waster # 2- Water break
I have seen that many women don’t carry a water bottle but chooses to use the drinking fountain. If this is you, limit your water break in between sets and don’t take the scenic route!
Time waster # 3 - Hot guy/girl alert
If you think the gym place is a haven to spot a hot chick or talk to a hot guy, then you are in there for the wrong reasons. The gym is for working out while the bar is for picking up!
If you go to the gym to meet someone then you are going to make small amounts of progress. Check how much time you spend showing off your booty or trying to chat up that special someone and see if it does negatively affect your progress.
Time waster # 4 - Rest in between sets
Just like warming up, resting is essential but doesn’t mean it should be done for too long. Intend to push yourself more and more so you will never come to a plateau or standstill.
Time waster # 5 - Not pre-planning your workout
When you go to the gym without any action plan on what to do, chances are you could end up wasting time. I am guilty of this act sometimes. I would go to the gym without any sort of a personal workout routine. After I’m done with a couple of sets, I linger around trying to find something else to do. This usually happens when you think you have made enough progress to stall and just waste time.
Time waster # 6 - Spas
Don’t let trips to the sauna and spa account for more than one third of your total time spent at your local health club. Spa and sauna should be seen as a post workout treat.
Time waster # 7 - Waiting for machines
I’m sure all gym bunnies experience having to wait for their turn to use a piece of equipment, myself included. There are ways to go around this so you don’t have to wait.
If someone is on the equipment you plan to use, look around to check if there is something similar you could do instead. If you can’t find any, ask the person how long they are going on it. If they say they will be using it for a long time, ask them if you can trade time resting and using the machines. This plan might not work for all equipment but is applicable to things like the triceps pushdown, cables, fitness balls, and most machines with the pull of the pin for weight changes.
Time waster # 8 - Workout pretenders
This is the most time waster of all. There are people who look like working out but are just going through the motions. You may be lifting the two-pound dumb bells doing 300 reps of biceps curls. This is a plain waste of time! It would be better if you pick up heavy weights and do five reps. It is the same exact with the stationary bike, don’t set the on the lowest setting where you are basically pedal on air. Set the difficulty on a hill and pedal away!
Time waster # 9 - Sitting on the toilet
Some people find time to just sit on the toilet thinking or day dreaming time away. I’m guilty of that when I feel bored with gym time. If you need to take a trip to the toilet, make sure not to idle your time for more than 10 minutes taking a power nap.
Time waster # 10 - Working out everyday of the week.
Here is the top time waster: working out too often! Chances are, your muscles will become sore if you consistently work them out every day. Muscles in their sore state will not make any progress of reshaping. You end up wasting much of your precious time when you do. If you have that luxury of time to go to gym every single day, mix your cardio and weights to give certain parts of your body rest between days of work out.
Turbo twist
Speed skater
Leg swing
Curtsy
Balanced leg lift
Triceps push-up
Hack squat
Mountain climber
Bicycle ride
Back extension
Hamstring tuck
Lawn mower
Booty lift
Russian get up
Single-leg squat
Swing low
Pike walk
Supa flye
Crouching tiger