Glider Workout: 25-Minute Cardio Barre
Strengthen, sculpt and tone with this glider workout! This full body workout combines traditional barre exercises with low impact cardio to challenge your strength and mobility. Add a set of exercise sliders and light weights to engage the core in this barre workout at home.
Strengthen and tone with this barre-inspired glider workout at home.
Barre classes offer a unique way to challenge your core strength and mobility. Barre workouts typically involve a series of controlled movements that focus on strengthening the core muscles, improving posture, improving joint stability and increasing flexibility.
Using a set of workout sliders adds a new challenge. Exercise gliders challenge your core strength, balance and flexibility. Sliders provide a fun way to create extra resistance to build strength and definition.
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Glider Workout FAQs
What Does A Glider Workout Do?
Glider workouts use round gliding discs or workout sliders. They create a balance and stability challenge which requires all the stabilizing muscles in your body to work even harder throughout each exercise. Gliders are a great addition to barre exercises because they lengthen and strengthen all the major muscle groups in your body, including the stabilizing muscles in the core, inner thighs, glutes and back.
What Are The Benefits Of Exercise Gliders?
Gliding discs engage your core muscles while introducing a balance challenge. They can easily increase the intensity of a workout in a low impact way, challenging your strength and flexibility. Exercise sliders are also an easy addition to any home gym because they’re affordable, easy to store, and you can take them anywhere.
Is Using A Glider Good Exercise?
Exercise gliders are a great way to challenge your small, stabilizing muscles. Gliders increase the intensity of bodyweight exercises because the working muscles are under constant tension throughout the entire movement. Adding gliders is also an effective way to progress exercises.
Glider Workout: 25-Minute Cardio Barre
The best barre-inspired exercises with gliders to improve mobility and build strength in the entire body.
This is a great barre workout for beginners and more advanced fitness enthusiasts.
Add full body workouts like this one to your fitness routine 1-2 times a week to build muscle mass and increase endurance.
Workout Equipment:
A Set of Exercise Sliders. You can sub towels (on a hard surfaces and tiled floors) or paper plates (on carpet).
Optional Light Weights. I recommend 2-5 lbs. Or perform this workout with just your bodyweight.
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Workout Instructions:
Follow along with the guided Cardio Barre Workout on YouTube, led by certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- Full Body Cardio Barre Exercises
- Flowing from a warm up to core to legs and arms to cardio to cool down.
Workout Outline
- Warm Up
- Core Slider Exercises for Abs (Plank Series)
- Thigh Dancing Series for Thighs and Biceps
- Slider Exercises for Legs and Arms
- Slider Burpees and Cardio
- Slider Push Ups
- Slider Exercises for Glutes and Hamstrings
- Arms and Abs
- Stretch and Cool Down
Prefer to Watch On YouTube?
Barre Class
5 Exercises with Gliders
Glider Push Ups
Targets: Chest, shoulders, triceps, lats, back, core and abs.
How To Do A Glider Push Up And Reach
- Start in a high plank position (option to be in a modified high plank on your knees). Shoulders stacked over wrists, core engaged. Imagine a straight line from your head through your tailbone.
- Place your right hand on the exercise slider and keep your left hand planted on the ground.
- Leading with your chest, lower into a push up. As you lower down, push or slide the right hand out away from your body; arm extends straight out in front of you.
- Squeeze your lats (back muscles near your armpits) to pull your extended right arm back towards your body as you push through the planted left hand to return to the top of your plank position.
Modification: Perform push ups from knees (as shown above) and shorten the arm extensions. The farther the arm extends away from the body, the harder this exercise becomes.
Glider Plank Knee Drive And Side Leg Sweep
Targets: Every muscle in your body from head to toe with an emphasis on the shoulders, back, core, lower abs, and outer glutes.
How To Do A Glider Plank Knee Drive And Side Leg Sweep
- Start in a high plank position, shoulders stacked over wrists, core engaged, hands planted firmly under shoulders.
- Place your right foot on your slider (toes on slider). Left foot stays planted on the ground. Only the right leg (on the glider) will move during this exercise.
- Engage your core to slide your right foot towards your chest, then extend your right leg straight to return to high plank position.
- Then sweep your right leg up towards your right hand. Right leg stays long and extended as you drawn a half circle with the exercise slider. Range of motion on the side leg sweep will vary from person to person.
- Return to the starting position and repeat this knee drive, side leg sweep pattern.
Modification: Add an incline by placing your hands on a chair or bench. Or drop the non-sliding knee to the mat.
Plank Knee Tucks With Exercise Sliders
Targets: Full body with an emphasis on the arms, shoulders, core, lower abs and quads (tops of thighs).
How To Do Plank Knee Tucks With Exercise Sliders
- Start in a high plank position, wrists beneath shoulders, core engaged and both feet on exercise gliders (toes on sliders).
- Engage your core to slide your feet towards your chest. Pause for a moment.
- Then, exhale as you push the sliders back, extending your legs to return to high plank position.
Modification: Add an incline by placing your hands on a chair or bench. Or alternate pulling or sliding one knee to the chest at a time, similar to performing mountain climbers.
Skull Crushers And Hamstring Curl On Sliders
Targets: Triceps, hamstrings, glutes and core.
How To Do Skull Crushers And Hamstring Curls With Exercise Sliders
- Lie on your back with your knees bent at 90 degrees, heel of the right foot on a slider and left foot planted firmly on the floor.
- Engage your core and press through your heels to raise your hips off the ground, squeezing your glutes.
- Hold a dumbbell in each hand with arms extended overhead, palms facing in towards each other.
- Keeping your hips lifted (in a glute bridge), slide your right heel out, away from your body. Try to fully extend your right leg.
- As you slide your right leg out, perform a skull crusher by lowering the dumbbells towards your forehead.
- Then squeeze the back of your arm to extend the dumbbells back overhead. At the same time, drive through your right heel, pressing the slider into the ground to return the heel towards the glute to the starting position.
Modification: Omit the tricep skull crusher and focus on the glider hamstring curl. Note that the farther the leg extends away from the body, the harder this exercise becomes.
Glider Burpees
Targets: Every muscle from head to toe — legs, glutes, quads (top of thighs), arms, shoulders, core and abs.
How To Do Burpees On Exercise Sliders
- Start in a high plank position, shoulders stacked over wrists, core tight. Option to plant your hands on the ground or hold a dumbbell in each hand, palms facing in towards each other.
- Place both feet on exercise gliders (toes on sliders).
- Engage your core and lower abs to pull both glider discs (feet) up towards your hands.
- Plant your heels on the ground and sit your hips back into the bottom of a squat. Then drive through your heels (on gliders) to stand tall.
- Fully extend your hips at the top. Then sit your hips back into a squat, plant your hands on the ground, and slide both legs back into a high plank; returning to the starting position.
Modification: Add an incline by placing your hands on a chair or bench. Or take your feet off the glider discs and simply step in rather than slide in to stand up out of the high plank.
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