Glider disc training - Full Body (20 min)

Beginner 21 minutes
article rating 4.4/5 46

Glider discs allow you to perform exercises that are low-impact on the joints while strengthening your muscles. They are also recommended during physical therapy for athletes who want to stay in shape while recovering from an injury.
Depending on your goals and the specific exercises that you do, you can use your body weight and glider discs during cardio training or high intensity interval training, or to build strength by targeting specific muscle groups.

After a warm-up of 4 exercises, you will do the 8 workout exercises 3 times each (24 exercises total). You will alternate 20 seconds of work and 15 seconds of rest during the 8 exercises, and take 45 seconds of rest between sets.
The strength training handles help increase the workload while doing the scissors plank exercise.

To perform the exercises in this programme correctly, clear an area of approximately 2 x 1.5 m. Remember to turn on the sound for the best experience.

You need to have Decathlon Coach application to launch this program !
Session exercises
  • 01
    Arrest (30s)
  • 02
    Side lunges (30s)
  • 03
    Jumping jacks (30s)
  • 04
    Knee lifts (30s)
  • 05
    Presenting the 8 exercises in this circuit
  • 06
    glider press-ups
  • 07
    Sumo squats
  • 08
    Scissors plank
  • 09
    Alternating lunges
  • 10
    Army crawl
  • 11
    Burpees
  • 12
    Glider core
  • 13
    Skater
  • 14
    glider press-ups
  • 15
    Sumo squats
  • 16
    Scissors plank
  • 17
    Alternating lunges
  • 18
    Army crawl
  • 19
    Burpees
  • 20
    Glider core
  • 21
    Skater
  • 22
    glider press-ups
  • 23
    Sumo squats
  • 24
    Scissors plank
  • 25
    Alternating lunges
  • 26
    Army crawl
  • 27
    Burpees
  • 28
    Glider core
  • 29
    Skater
  • 30
    Breathing (1 minute)

Coach advice

"Start your training session with a short but full warm-up.
Feel free to do the variants of the exercises depending on your physical fitness level."
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