Free Glider Workout

Collaboration with Christina Howells.

About year ago I was comparing notes with fellow London personal trainer Christina Howells, it’s always nice to catch up and discuss training methods. Not only have we been in the business a similar time, we both have similar philosophies when it comes to training women. We value athletic movement rather than just getting skinny and burning calories.

So we decided to get together for a project and create a new workout which would work alongside our individual workouts That Girl™ and Methodology x™.   We wanted it to be a sequel to follow our own online workouts, which would help all active women tone up and get fit, in a scientific and interesting way. Whilst discussing the many different fitness disciplines we use on a daily basis, we soon got onto the topic of ‘gliders’. We both love them but saw that they were underused within the fitness industry and that no workout on the market currently used gliders in an intelligent way.

Then naturally, the idea of our new workout ‘That Methodology’ was born! A body-weight workout featuring exercises created by Christina and myself that used gliders, together with some of our signature moves from our own current workouts.

The reason we love gliders and wanted to make them the star of the workout is because they work the core and stabilizers more effectively.  They are also uber-versatile, cheap and great for traveling!  For me, the main benefit is that every single move requires more mental focus, mindfulness, body control and flow. Flowing is an important element of fitness, I come from martial arts background so flow is concept I’ve always tried to pass on to clients. Any body weight moves can essentially be upgraded by their addition. Cool right?

Last year on the gym floor, Christina and I spent hours and hours playing around, collaborating and creating new, never seen before moves.  It was so much fun!  A few weeks later, we had a new 6-week workout mapped out and we were on a plain to Morocco to film it (why not!).  To showcase the moves, fitness bloggers and models Sophie Holmes and Emma Walsh joined us, together with nutritionist Rob Hobson, who filmed some recipes and helpful tips shown within the www.thatmethodology.com

So, you get a flavour for the workout, here are some moves for you to try and add you your workout this week. Do each exercise for 90 seconds, and repeat on the other side in necessary after a 15 minute rest. Do 3 rounds in total.  Good Luck!

 

 

If you don’t have a pair of gliders already, you can buy them from Amazon here.


Your Free Mini Workout from That Methodology 

 

Four Way Lunge Complex

The Why
We move away from traditional lunges with this more complex lunge pattern which promotes greater mobility, flexibility, balance and coordination. The friction between the gliders and surface increases your resistance making your bum and thighs work harder, as well as switching on your adductors and abductor (inner and outer thighs) The end result is a firmer bum and sculpted legs.

The Position
Start facing forwards with your right foot on the glider and the left foot firmly secured on the floor. Your hands are on your hips, spine straight and gaze forwards.

The Movement
This lunge complex is divided into four movements that flow together.

Curtsy:
First you slide the right leg diagonally behind you as far as you comfortably can as you bend the front knees to 90 degrees. Then from your lowest point focus on rooting down through the foot of the supporting left leg whilst engaging the glut to slide the right foot back to standing.

Lateral:
Immediately slide the right leg out to the side bending the knee as close to 90 degrees as you can, as you sit your hips back over the right heel. The left leg remains straight supporting your weight.

Backwards:
Return the right leg towards the centre and lengthen it behind you bending the left knee to 90 degree’s as the back knee almost touches the ground. Push down through the front heel engaging the left glute as you bring yourself back up.

Forwards lunge:
Now send the right leg out in front of you bending both knees to 90 degree’s allowing the back knee to almost kiss the ground and return to standing.

Aim to make all four lunges a continuous flow keeping the pace throughout.

Repeat for 90 secs on one leg, rest for 15 seconds and then repeat on the other leg.


Earth & Sky

The Why
Side planks are an excellent exercise for working your deep core muscles whilst helping to tighten your mid-section. In fact they also engage the supporting leg to keep you up, as well as supporting the gluts, whilst strengthening your shoulders, arms and wrists. Amazing!

The Position
Come into a side plank elevated on your left hand and both left and right foot with your hips held high. Feet are staggered so the right foot is in front and the glider under the left foot. The shoulders are in line with the wrist and the neck long. Reach your right arm upwards gazing at the hand.

The Movement
From plank, lower your right hand to the side of your head and as you slide the left foot to bring the knee towards the chest, rotate the right elbow towards the left knee and then return to the start position.

Repeat for 90 secs, rest for 15 seconds and then repeat on the other side.


Crocodile Crawls

The Why
The Synergy of upper and lower body synchronization challenges the physical body and the mind as the brain works to co-ordinate the movement. This is also a great cardio movement as all your muscles are working together increasing your demand for oxygen.

The Position
Come into a plank position with your hands shoulder width apart and feet hip width apart. Place a glider under each foot. Your spine is straight and neck should be neutral keeping your gaze downwards.

The Movement
Purposefully crawl your left hand and slide your right foot forwards working in unison so you travel the hand and foot at the same time. Take as many steps forwards as space allows. Then reverse the movement which will really challenge co-ordination. Keep the abdominals pulled inwards throughout.


Break Dancers

The Why
This is a great exercise that challenges stability, co-ordination and endurance and will really get your heart pumping.

The Position
Start on all fours aligning your wrists under your shoulders and your knees just ahead of your hips in line with the navel. Your feet are a few inches wider than hip width; toes tucked under, and left foot on the disc. Your back is straight and abdominals engaged. Now lift your knees an inch off the floor setting your start position.

The Movement
Rotate your body to the right, gliding your left leg straight out so you point your toe. Your right heel should be pressed flat into the floor as the right hand lifts and draws back as if to “open the sling”.

From here, forcefully pull the left leg back under your body and return to the start position. Repeat for 45 seconds to one side before repeating to the other side. The movement should be deliberate and slow enough to maintain form.

Repeat for 90 secs on one side and then repeat on the other after 15 second rest.


Skater Press

The Why
This move challenges co-ordination and strength throughout the whole body. The press-ups predominantly work the chest (pectorals) triceps and front of your shoulders but also strongly involve the core, bum and leg muscles to assist the move. We added a leg slide to this movement to further challenge your core whilst mobilising the hips.

The Position
Come into full plank position with a glider under the ball of each foot. Your arms are close to the body, wrists in line with your shoulders. Draw the thigh muscles towards the bone as you lock the knees out, squeeze your bum tight and pull your abdominals inwards to create a straight spine. Your body should be solid from head to toes.

The Movement
Keeping the body strong, bend at the elbows as you lower the chest half way towards the floor, being mindful not to let your elbows flare out. As you lower abduct the right leg out to hip level or as close as you can get it. Now push back to plank as you return the leg and repeat on alternate sides.

Repeat for 90 secs, rest for 15 seconds and then repeat on the other leg.

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