SMOOTH OPERATOR
Muscle and Fitness Hers South Africa|March - April 2021
THE ULTIMATE FAT-BURNING GLIDER WORKOUT
CAT PERRY

IF YOU’VE held on to that extra winter padding around your abs, hips, and thighs, then it’s time to set that fat on fire with the incredibly handy gliders 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 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 tool.

WARMUP

Mountain Climber (not shown)

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.

Side-plank Upper-body Opener

Place each foot on a gliding disc. Squat down and place palms on the floor in front of each foot (A). Slide both feet back into a plank (B). 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. REPS:8 to each side.

Reverse Lunge and Biceps Curl

Hold a dumbbell in each hand; place each foot on a disc (A). 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 (B). 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; rest 30 seconds.

LOWER BODY

Superset: Side Lunge to Sumo Squat and Single-leg Deadlift

Complete 3 rounds. Kettlebell should be 70% 1RM kettlebell swing.

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