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Barre Slider Workout

  • May 15, 2019
  • By Brittany
  • 0 Comments
Barre Slider Workout

I don’t know why it took me so long to get on the barre slider bandwagon. They are ahhhhhhhmazing! It takes the barre workout to a whole new level. I’ve put together this little barre slider workout for you to share the love. And if you don’t have sliders at home, just grab some paper plates. Enjoy!

Side Hinging Slide

Start with a slider on one foot. Bend the supporting leg and slide the foot with the slider out to the side while hinging forward and extending arms straight to the side. Slide the slider back in and come back to start. Repeat 16x then switch sides.

Back Lunge

Start with a slider under one foot. Bend the supporting leg and slide the leg without the slider back behind you keeping the leg straight and extend the arms overhead. Bend your knee as you draw the leg back in and bring the arms down. Repeat 16x then switch sides.

Straddle Side Raise

Holding weights (I recommended between 1-3lbs) in each hand and the slider under one foot, slide the slider out into a straddle while lifting arms straight to the side keeping palms facing down. Draw your leg back in and lower arms. Repeat 8x then switch sides and repeat.

Side Lunge Front Raise

Start with the slider under one foot and weights in each hand. Start with the palms facing up and the elbows bent in by the sides. Bend the supporting leg as you extend the slider leg out to the side. Extend the arms straight out in front with the palms up and the elbows slightly bent.

Skater Tricep Kickback

Start with the slider under one foot and a weight in each hand. Bend the supporting leg and bring the weights up to the ribs with the elbows bent and palms facing in. Extend the leg with the slider back as you extend your arms back in a tricep kickback. Pull the leg and the arms in simultaneously. Repeat 8x then switch sides.

First to Second

Start with one hand on the barre and the slider under the outside foot. Lift both heels off the ground bringing the heels together in a narrow v or first position. The knees should be bent to create a diamond shape with the legs. Slide the outside foot with the slider out to a second position keeping the knees bent. Slide the foot back in and repeat 16x then switch sides.

Upright Parallel Chair Side Tap

Start with the slider under one foot and both hands on the barre. Lift both heels off the ground and keep them lifted as you bend your knees keeping the shoulders over the hips in an upright parallel chair position. Slide the foot with the slider out to the side then back in again. Repeat 16x then switch sides.

Lunge to Fifth Releve

Start with one hand on the barre facing side and the back foot on the slider with the front foot crossed in front of the back and the toe and knees turned out to the side in a fifth position. Slide the back leg back keeping the leg straight and bending the front knee. Pull the back leg in, squeezing the inner thighs, as you lift both heels off the ground and hug the legs together. Repeat 16x then switch sides.

Rond de Jambe

Start with one hand on the barre facing side in a first position with the heels lifted and knees bent and the slider under the outside foot. Slide the outside foot in front straightening the leg but keeping the supporting leg bent and heel lifted. Sweep the slider foot to the side then sweep it to the back before coming back to the starting position. Continue sweeping the leg around in a semi-circle for 8 reps then reverse directions and repeat. Then switch sides and complete the entire series on the opposite leg.

Rolling Like a Ball to Teaser

Start seated on the ground with a slider under each hand, knees bent and toes lifted off the ground. Roll back in this ball position allowing the sliders to glide along the floor. Roll back up allowing the sliders to move forward and using the core to help stop you at the top of the roll. Extend the legs into a teaser position then bend back in to start. Repeat 8x.

Plank Pike

Start in a plank position with one slider under each foot and hands under the shoulders. Using the core and keeping the legs straight, pull the feet in towards the hands as you lift your hips to the sky. Flatten back out into a plank position. Repeat 8x.

Mountain Climbers

Start in a plank position with a slider under each foot and hands underneath the shoulders. Pull one knee into the chest then press that leg back out as you pull the other knee into the chest sliding the sliders along the floor. Continue alternating side to side for 16 reps.

A few tips:

  • Keep your feet light on the slider. Putting too much weight on the slider will make it hard to slide along the floor.
  • Move slowly until you get used to the slider.
  • If you are using a slider instead of a paper plate, the soft side faces down if you are on a hard surface. The hard side faces down if you are on carpet.

Like this workout? Catch these moves and the entire slider workout in Barre Leg & Ab Burn! You can also check out some slider moves in Barre with Sliders.

Not a BBF Studio member? No problem! Today’s a great day to start your Free 3 Day Trial!

By Brittany, May 15, 2019
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