Total Body Workout with Gliding Discs

This total body workout involves using Gliding Discs for added intensity and resistance. Gliding discs simply add a different kind of intensity to your usual exercises by helping you engage multiple muscle groups while stabilizing your body using your core. If you don't have Gliding Discs, you can use paper plates, a towel on hardwood floors or even a Frisbee. Take care and test them before you exercise--they may get away from you if you're not careful. Do this workout on its own or add it on to your usual strength routine for variety and challenge.

Precautions: See your doctor if you have any illnesses, injuries or other medical conditions.

Equipment Needed: Gliding discs (or paper plates), various weighted dumbbells, exercise mat

How to Do the Total Body Workout with Gliding Discs

  • Warm up with 5-10 minutes of cardio
  • Perform the exercises as shown, resting briefly between sets
  • For a shorter workout, complete 1 set of each exercise.  For a longer workout, complete 2-3 sets
  • Modify according to your fitness level and avoid any exercises that cause pain or discomfort 

One-Legged Squats

One-Legged Squat
One-Legged Squat. Paige Waehner

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.

Sliding Lunges
Sliding Lunges. Paige Waehner

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. 


Glide Abduction/Adduction

Glide Abduction
Glide Abduction. Paige Waehner

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

Hamstring Slides
Hamstring Slides. Paige Waehner

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. Paige Waehner

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

Lat Pulls
Lat Pulls. Paige Waehner

​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

Ab Slides
Ab Slides. Paige Waehner

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.

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