Did winter leave extra padding around your abs, hips, and thighs? It’s time to set that fat on fire with the incredibly handy gliding discs in your workout toolbox. New York Sports Clubs trainer Morgan Anderson has programmed this deceptively intense workout with gliders in order to decrease stability overall and up your burn—big time. Pace yourself: Even the first move starts out with two sets of 50 reps, and that’s just the gliding discs warmup. For this reason you’ll keep the weight lighter than usual and the pace brisk. You’re about to find out what a range of new stimulus you can create by adding one simple, portable exercise tool that glides across the floor.
OUR MODEL: Rebecca Kennedy, Nike Master Trainer, New York, NY
Place each foot on a gliding disc. Squat down and place palms on the floor in front of each foot.
Slide both feet back into a plank.
Rotate feet, hips, and shoulders to the side and open one arm to the ceiling (C). Keep hips lifted by pressing the supporting arm into the floor. Rotate back into plank and slide feet back into tuck position. Repeat to the other side.
Place each foot on a gliding disc and walk your hands out into the top of a plank. Bring one knee toward your chest by sliding your foot and the disc along the floor. Without pausing, switch legs.
REPS: 2 sets of 50 reps. Rest for 20 seconds by touching toes in a hamstring stretch.
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Reverse Lunge and Biceps Curl:
Hold a dumbbell in each hand; place each foot on a disc.
Slide your right foot back until both knees are bent 90 degrees and left thigh is parallel to floor. As you do so, curl both dumbbells to your chest, palms facing your body. Switch legs under control by pushing the left disc back and pulling the right disc forward along the floor, bringing arms back to your sides in between lunges.
REPS: 4 sets, 10 reps total; 30 sec. rest
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Superset:Side Lunge to Sumo Squat Romanian Combo:
>Complete 3 rounds of this superset. Kettlebell should be 70% 1 repetition maximum (RM) kettlebell swing.
Place right foot on glider and both feet under hips. Hold a kettlebell with arms straight.
Slide right foot into side lunge, bending left knee about 90 degrees and lowering kettlebell toward floor, chest up. Engage glutes to slide right foot back to standing.
REPS: 12 to each side
Sumo to Deadlift:
With glider still under right foot, feet hip width and kettlebell in front of legs, lower into a sumo squat, with feet turned out and wider than shoulder width.
Return to standing and take right foot off glider; hinge forward at hips to lift right leg behind you until the weight is at your shins; you’ll feel a stretch along the hamstrings.
REPS: 12 to each side (1 squat + 1 deadlift = 1 rep)
Lie on back, bend knees, and place feet on floor on gliders.
Lift hips and slide legs forward, keeping hips up, pull legs back to start, then lower hips to floor.
Continue for 60 seconds.
Cooldown (not shown):
Lie faceup with arms out to sides, one disc under each hand. Bring discs toward feet and pull body up and forward into hamstring stretch. Bend elbows and slide back to start. Repeat at a slow tempo for 8 reps.
Flip over, extend arms overhead, and pull hands in for an upward-dog back stretch. Slide back onto stomach. Repeat at a slow tempo for 8 reps.