Workout with One Piece of Equipment: Gliders

I don’t know about you, but my non-gym workout game has definitely improved during the COVID craziness! So it got me thinking about how well that translates to working out on travel. There’s not always a gym available, a run outside is not always the best idea, and you can’t bring a ton of equipment with you! So I’ve come up with a series of posts all about using just one travel-friendly piece of equipment for a full-body workout. Today it’s all about the gliders!

The thing is, I have this respect-hate relationship with gliders. Glider workouts are HARD! But they’re also incredibly effective, and the gliders themselves are easy to travel with. The good kind of gliders can go on carpet or smooth floors like hardwood, but you can also use paper plates, hand towels, furniture sliders, or even your own socks! Use whatever works to make your point of contact slippy! 

*Note! I am not a health or fitness professional. Please consult your doctor before beginning a new workout regime.

Set 1

This first set is all about the abs! So suck it in, tighten it up, and then just grin and bear it.

Plank Saw (10 Forward and Back)

  • Start in an elbow plank position with the gliders under your toes.
  • Concentrating on your abs, pull yourself forward and back 10 times.
Starting position, in a plank, gliders under your toes
Use your abs to move yourself backward as far as possible without compromising your back
Using your abs, move yourself forward as far as possible

Mountain Climbers (20 Each Side)

  • Start in a tall plank position with the gliders under your toes.
  • Pushing down on the glider, pull your right knee to your chest.
  • As you push your right leg straight behind you, pull your left knee to your chest.
  • Repeat 20 times on each side.
Starting position in a tall plank with gliders under toes
Using your abs, pull your right knee toward your right elbow
As you push your right leg back, pull your left knee toward your left elbow; alternate quickly.

Froggers (10 Times)

  • Start in a tall plank position with the gliders under your toes.
  • Pull your feet toward your hands and knees outward.
  • Circle your feet outward and back to a plank.
Starting position in a tall plank with gliders under your toes.
Using your abs, pull your feet in and push your knees toward your elbows
Push your feet outward and circle them back to a plank.
Back to starting position.
Repeat circuit 3 times.

Set 2

This set focuses on your upper body: arms, shoulders and chest. You’ll also get some ab action here, so don’t say I didn’t warn you!

Single-arm Push-up (10 Each Side)

  • Start in a knee plank position with your hands on the gliders.
  • Reach forward with your right hand.
  • Push yourself up with your left hand, pulling your right hand back to starting position.
  • Repeat on the other side.
  • Repeat 9 times on each side.
Starting position with gliders under hands and knees on the floor; modified plank position.
Lowering yourself with your left arm, extend your right arm in front of you. Keep your left elbow close to your ribcage.
Using your left arm, push yourself up to starting position.
Lowering yourself with your right arm, extend your left arm in front of you. Keep your right elbow close to your ribcage.
Using your right arm, push yourself up to starting position.

Elbow Sliders (10 Each Side)

  • Start in an elbow plank position with your forearms on the gliders.
  • Slide your right forearm to the right.
  • Return to starting position.
  • Repeat 9 times.
  • Slide your left forearm to the left.
  • Return to starting position.
  • Repeat 9 times.
Starting position in a plank with gliders under elbows.
Push your right arm out to the right, then back to starting position.
Repeat 9 times on the right.
Starting position in a plank with gliders under elbows.
Push your left arm out to the left, then back to starting position.
Repeat 9 times on the left.

Reach Circle Push-ups (10 Rounds)

  • Start in a tall plank position with your hands on the gliders.
  • Reach forward with both hands and gently place your body on the ground.
  • Circle your arms back to your sides.
  • Push-up.
Starting position in a modified plank, gliders under hands and knees on the floor.
Keeping your body in alignment, push your hands out in front of you, keeping your body off the ground until your arms are fully extended.
After placing your body on the ground, circle your arms out to the sides to bring your hands by your chest.
With your hands next to your chest and elbows tucked in, push up to starting position.
*Make it harder: go from your knees to your toes for a full pushup instead of a modified push up on your knees.
Push back up to starting position.
Repeat set 3 times.

Set 3

This is my favorite: legs! Gliders are often only thought of as ab exercise equipment, but I love to use them for lower body work. These are three of my favorites.

Lateral Lunges (10 Each Side)

  • Start standing up straight with your right toe on a glider.
  • Squatting with your left leg, push your right foot out to the side.
  • Pull your right leg back to the starting position as you push up with your left leg.
  • Repeat 9 times.
  • Do the same on the other side.
  • Repeat 9 times.
Starting position standing straight with right toes on glider.
Squatting with your left leg, push your right leg out to the right.
Return to starting position.
Repeat 9 times on the right.
Starting position standing straight with left toes on glider.
Squatting with your right leg, push your left leg out to the left.
Return to starting position.
Repeat 9 times on the left.

Reverse Lunges (10 Each Side)

  • Start standing up straight with your right toe on the glider.
  • Squatting with your left leg, push your right leg directly behind you.
  • Return to the starting position.
  • Repeat 9 times.
  • Do the same on the other side.
  • Repeat 9 times.
Start standing up, with your right toes on the glider.
Squatting with your left leg, push your right leg directly behind you.
Return to starting position.
Repeat 9 times on the right.
Start standing up, with your left toes on the glider.
Squatting with your right leg, push your left leg directly behind you.
Return to starting position.
Repeat 9 times on the left.

Hamstring Curls (10 Rounds)

  • Start on your back with your knees bent, with your heels on the gliders.
  • Lift your hips up until your body is in a straight incline.
  • Push your legs out straight.
  • Pull your feet back in.
  • Repeat 9 times.
Start in bridge position, heels on gliders.
Push your legs straight out, keeping your lower body off the ground.
Pull your heels in to return to starting position.
Repeat set 3 times.

Watch the Workout

Sometimes following a long is better than simply looking at photos and reading descriptions!

Full-body Glider Workout

Get Your Gliders!

Want gliders of your own? Choose a set that can be used on both smooth or carpeted surfaces. Start gliding!

Are you willing to give this glider workout a try? Want more? Check out my Health and Wellness Page!

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Published by quickwhittravel

Hey there! I am an avid traveller and adventurer, and you're always welcome to join me! The things I love most are God, my husband Steve, and seeing new places! My favorite places include Sydney, Australia; Ise City, Japan; and Bergen, Norway--but there's always room for more favorite places!

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