Build muscle strength using glider discs

Beginner 6 weeks 3x/week
article rating 4.6/5 37

The SL 500 glider discs are designed to create a sliding surface between the hands or feet, and the floor.
So rather than raising your arms or legs during weight training exercises, you can slide your hands or feet on the floor while supporting your body weight.
The size of a frisbee, glider discs are two-sided discs (one side in hard plastic and the other in fabric, or two sides made of a durable material similar to a coated fabric) that makes it possible for you to train on different types of floors.
The smooth side will slide more easily on carpet and fabric.

In this programme you will do 3 circuits (lower body, upper body, and full body), for six weeks. The lengths of the workouts will increase over time. You can also do each circuit in single sessions.

You need to have Decathlon Coach application to launch this program !

Week 1 - 1 set per circuit

Following are the three circuits. The exercise lengths are short; make sure to learn each exercise correctly so that you can improve in the weeks to come.

  • 01. Circuit training - Lower body (10 min)
  • 02. Circuit training - Upper body (10 min)
  • 03. Circuit training - Full Body (10 min)

Week 2 - 2 sets per circuit

We will repeat the circuits we did previously, and add one more set. Feel free to extend the rest time if needed.

  • 04. Circuit training - Lower body (15 min)
  • 05. Circuit training - Upper body (15 min)
  • 06. Circuit training - Full Body (15 min)

Week 3 - 3 sets per circuit

We will add one set to each circuit to bring the total workout time to 20 minutes.

  • 07. Circuit training - Lower body (20 min)
  • 08. Circuit training - Upper body (20 min)
  • 09. Circuit training - Full Body (20 min)

Week 4 - New circuits for the first set

We're enhancing each circuit. Remember to take your time to assimilate the new exercises.

  • 10. Circuit training - Lower body (12 min)
  • 11. Circuit training - Upper body (12 min)
  • 12. Circuit training - Full Body (12 min)

Week 5 - 2 sets per circuit

We'll repeat the circuits of the previous week, with one additional set. Feel free to extend the rest time if needed.

  • 13. Circuit training - Lower body (20 min)
  • 14. Circuit training - Upper body (20 min)
  • 15. Circuit training - Full Body (20 min)

Week 6 - 3 sets per circuit

Final week of the programme. This week, each circuit will last 30 minutes. Give it all you've got!

  • 16. Circuit training - Lower body (30 min)
  • 17. Circuit training - Upper body (30 min)
  • 18. Circuit training - Full Body (30 min)

Coach advice

"Do each exercise with smooth, controlled movements. Do each exercise for 15 to 30 seconds depending on your physical fitness condition and the selected circuit. Do the entire circuit one to three times. Don't skip the rest and recovery times, and feel free to make them longer if you need to. Focus on quality rather than quantity when doing each exercise."
Want to move with Decathlon Coach? ;)
It's happening right here 👇
qr-code