Smutty Fitness: Gliders

February 16, 2017 20:38:18 Posted at February 16, 2017 20:38:18
Hayley Posted by Hayley
Photos:
FameFlynet

I was teaching a class the other day and we were doing a set with a paper plate and an exercise band and I said to them, “See! This is all you need for a good workout. Something stretchy and something that glides”.  Then one of the participants said, “Yeah, and you to tell us what to do!”

I get it, creating fun and easy ways to work out has been my life for the last 10 years which means it comes easy to me. But it might not come that easy to you so just like accountants are here to make doing our taxes easy, I’m here to make exercising easy!

Step one – go out and buy something that glides. You can spend a bit more and buy what the fitness industry calls a glider or you can use a paper plate, which is much cheaper and will glide anywhere.

Step two – go buy an exercise band from a proper fitness store (which will set you back about $10).  There are different colours which represent the strength of the band so grab a red one or a blue one (which is a bit stronger) and you’ll be set.

Step three – do these exercises

Set One
Gliding lunge with a cable pull

Hold an exercise band out in front of you with the plate underneath your right foot, and then slide the right foot back in a lunge while bending your left knee (keep your right leg straight). Then press the left foot into the floor and slide yourself straight back up (it is really important that your right leg just goes along for the ride and your left leg is doing ALL of the work). As you stand tall pull the band, with straight arms, to your chest, squeezing your shoulder blades together. Release the band and repeat, 10-20 times.

Ballet Squat Jumps
Jump yourself out into a deep squat, the jump tall, bringing your legs together and crossing them over each other (as if you were a ballerina). Jump back out into a squat then jump tall again, but crossing the other foot forward. Repeat for 30 seconds

Weighted band push up (can be done from your knees or your toes)
Wrap the band around your rib cage, placing the ends underneath your hands. As you lower into a push-up, the slack of the band will lighten, then as you press yourself back up, it will increase the load of the push-up. Repeat 10-20 times.

Repeat this set, but use the other leg for the lunges.


 

Set Two
Lateral gliding lunge with a lat pull down

Holding the cable in your hands and over your head, place the plate under your right foot and then bend your left leg, as if you were doing a single leg squat, while sliding your right leg out to the side. Stand tall and pull your arms down in a “W” shape as if you were doing a lat pull down. Straighten the arms and repeat the lunge, continuing this for 10-20 reps.

Band squat with a bicep curl
Stand on the band, with your feet hip width apart and the handles in your hands. Squat down and as you squat do a bicep curl, straightening the arms as you stand tall. For an added glute burn, add in a side kick as you stand up. Repeat this 20 times. 

Band skaters
Place the band on the floor in a long line. Starting on the left hand side, standing on your left foot, jump to the right end of the band, landing on your right foot and reaching with your left hand.  Jump back to the left, reaching with your right hand and repeat this motion for 30 seconds.

Repeat this set, but use the other leg for the lateral lunges


 

Set Three
Gliding mountain climbers

In a high plank, place a plate under each foot and draw one knee into your chest while keeping the other leg, and your spine, long. Slide that leg straight then repeat on the other side. Go as fast as you like, but make sure you can keep your upper body still. Start with 20 seconds and work up to a minute.

Gliding single leg scissors
In the same starting position as the mountain climbers, slide one leg to your chest then rotate your body and extend your leg straight. Return that leg to the starting position then repeat on the other side. Start with 20 seconds and work up to a minute.

Gliding jumping jacks
Again, in the same starting position as the first two exercises but this time you are going to split your legs apart, as if they are opening like a pair of scissors. For a less challenging move, you can do one at a time. Start with 20 seconds and work up to a minute.

Gliding scissors to jumping jacks
This last exercise in the series, you are going to combine the scissors, with the jumping jacks, going from one leg scissors to jumping jacks, to the other leg scissors. The goal for this exercise is to get as much range of motion as possible. Start with 20 seconds and work up to a minute.


You can go through each set one time for a quick blast or if you want a real butt kicking workout, try running through these circuits two to three times. Have fun!!

Here's Ashlee Simpson leaving the gym today in LA. 

 

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