Gliding Disc Boot Camp Workout

I love using the gliding discs in my boot-camp classes but my clients and students don't love them, because the discs literally kick their butt. So, I had to develop a gliding disc boot-camp workout for all my frugal exercisers. If you don't have gliding discs, use a hand towel for tile or wood floors and for carpet, use something plastic like a frisbee. 

Gliding Discs Lunges

Keep your knee over your ankle when lunging.

Mountain climbers

Keep your wrist over your shoulders and keep your abs tight.

Speed Skaters

Keep the bent leg as still as possible as you bring the engaged leg back and forth 
as quickly as you can.

In and out planks

Bring your legs in and out and keep your abs tight.

Hamstring slides

Level one: Lift up your glutes, slide the legs out, slide the legs back in and then lower
your derriere back to the ground.
Level two: The same as level one but keep your derriere elevated don't lower it at 
the end of the movement.
Level 3: Do level one but cross your arms over your chest
Level 4: Do level two but cross your arms over your chest


  1. Great workout! Love all the photos you took to explain the movements, very helpful! Lots of Love C

  2. I maybe living in a hotel for an extended amount of time and this would be the perfect workout. It won't take up to much room plus it looks like it hurts like hell!

  3. Got you info in April at Chicago State. Finally got on your blog spot. I really like the workout. Thanks for doing what you doing.

  4. I got a booty blast workout set from Wal-Mart on clearance for $5. It came with sliders and I'm looking forward to doing the hamstring slides!

  5. Yes, thank you for the great explanations. Normally I have no clue what I am suppose to do but the description

  6. Great workout! This is perfect for nights when I get home late and dont want to use my treadmill or do anything with jumping that would disturb my neighbors downstairs

  7. uff they look easy on picture :) but i'm tired after doing it :) i should workout more :)

  8. I don't ever! I'm really trying to get my butt started though. I love these exercises! Here I go, wish me luck!

  9. I really need to do more exercises like these - I don't exercise as much as I should but when I do, I prefer to do cardio like walking/jogging which is good but I never do anything to tone/build muscle which I should.

  10. this looks intense. I usually just walk but id love to try this


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