Your Cart is Empty

Bodyweight NO Impact Slider Workout #1

January 15, 2015 2 min read

I get requests a lot from some people who want alternatives for all the high intensity workouts I post. Most just wanting to change things up one or two days a week and want to workout, but work out differently than they normally do with all the plyos, jumps etc. Exercises that I often include in my boot camp classes are ones where my clients work with sliders. It puts much of the focus on core strength, and can leave you sore for days after, without one jump involved. For the sake of equipment, I also wanted to show how you can do these 'slider' exercises on nothing more than a pair of paper plates, or hand towels. What I want you to focus with this workout is not speeding through it, but thinking about each move and focusing on that mind/body connection. Feel your core tighten trying to keep your form spot on while going through the movement with the sliders (paper plates). This is really great too for those hard to tone lower abdominals or your TVA.


12 reps for each exercise and complete 2 sets. 1) Plank hold leg lifts (12 reps each side) 2) Slider Mt. Climbers 3) Plank hold leg lifts 4) Slider Push Ups with Jack Legs (feet on sliders) 5) Plank hold leg lifts 6) Low Plank Wind Shield Wipers (feet on sliders) 7) Plank hold leg lifts 8) Reverse Lunge on right leg (right foot on slider/plate) 9) Table top shin/toe touch with heal drop (12 reps each) 10) In/Out abs on sliders 11) Table top shin/toe touch with heal drop 12) Reverse Lunge on left leg (left foot on slider/plate) 13) Table top shin/toe touch with heal drop 14) Right leg side lunge (right foot on slider/plate) 15) Table top shin/toe touch with heal drop 16) Left leg side lunge (left for on slider/plate) Rest and repeat one more time! The video demonstrates each move for you if you need reference.

http://youtu.be/Vw6ln7C4U4s For more workouts, check out my Facebook page here or subscribe to my Youtube channel!

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 365 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 28 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.