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The slow burn workout

Glider kick

Stand in a tall lunge position with the toes of your back foot on a glider. Keeping your weight planted on your front leg and your knee slightly bent, slowly slide your back foot forward to meet the one in front. Pause, then slowly push back to return to start. Perform all reps on one side for 30 seconds, then repeat on the opposite side.

Glider single-leg pike

Get in a high-plank position with your feet stacked heel-to-toe on top of a glider. Squeeze your core to slowly draw your feet toward your hands while simultaneously piking your hips up toward the ceiling. Pause, then slowly reverse the motion and return to start. Perform all reps on one side for 30 seconds, then repeat with your feet stacked heel-to-toe in the opposite order.

Glider forearm saw

Get in a forearm plank position with a glider under each foot. Press through your forearms and shift your body weight away from your arms to scoot your entire body backward several inches. Pause, then use your arms to pull your body back to plank position, with shoulders directly above elbows.

Triceps push-up

Start in a high-plank position and slowly bend your elbows, lowering chest to the floor, keeping elbows tucked close to your sides. Pause, then press through your hands and engage your triceps to return to start.

Low burpee

Start in a squat, with hands in front of chest, feet just wider than shoulder-width, knees above toes, and thighs parallel to the floor. Lower your hands to the floor at shoulder-width and jump your feet back into high-plank position. Immediately jump your feet forward so they land just outside of your hands. Raise your torso to return to start.  

Glider bear plank

Get in a high-plank position with a glider under each foot. Squeeze your core and bend your knees to slowly draw them directly under your hips so that your thighs are vertical. Pause, then slowly extend them back to the plank position.

Glider arm crawl

Get in a low-plank position with a glider under each foot. Move one forearm forward on the floor in front of you and use it to pull your body forward several inches, then do the same motion with the opposite arm. Repeat this a couple times, then reverse to start. 

The basketball workout

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The best muscle activations

Your new warm-up should include these 9 moves.

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