Routine exercise is important to everyone, whether you’re an athlete or not. Regularly performing aerobic exercises improves your cardiovascular health, lowers your blood pressure, regulates your blood sugar, helps you to manage your weight, and improves your sleep, among many other benefits. An UltraSlide slide board is a one-stop training tool that you can use to perform a full-body and cardio-focused workout that will make you sweat at your gym, training facility, or even in your home!
10 Exercises for a Full Body Slide Board Cardio Workout
- Burpees
- Plank Jacks
- Slide Board Sprints
- Alternating Slide Lunges
- Inch Worms
- Curtsy Lunges
- Squat Jack Slides
- Lunge Running
- Skater Squat Circles
- Glute Bridge & Curls
1. BurpeesEveryone’s favorite (or least favorite!) cardio exercise translates to a challenging yet effective slide board exercise. Stand toward the end of your slide board with your feet close together, then squat and bend your body forward, placing your hands on the ground off the slide board. Slide your feet back until you are in a push-up position, ensuring your hands are beneath your shoulders. Move your feet to meet your hands and then stand up.
2. Plank JacksPlank jacks will not only get your heart pumping but will also work your inner and outer thigh muscles. Move into a plank position with your feet together on the slide board and your hands off of it on the ground. Engaging your core to hold your body in straight plank form, slide your legs open as wide as you can comfortably can and then move your feet back together. Repeat as many repetitions as you can, sliding your legs open and back together.
3. Slide Board SprintsSprinting isn’t just for the ground or turf – slide boards allow for a challenging sprint drill that will leave your heart racing! Stand on one end of the slide board with one foot touching the bumper. Push off the bumper and slide across the board, bending your knees and gliding until your other foot meets the other bumper. Swing your arms in the same style a skater would and add more force and speed as you become more comfortable with your balance.
4. Alternating Slide LungesPerforming alternating slide lunges not only get your whole body moving for a great workout, but they engage the large leg muscle groups that help you to move quickly and with power. Standing with one foot off the end slide board and one foot on, begin by lunging forward with the foot that is on the slide board until that leg reaches a 90-degree angle at the knee. Slide the foot that is on the board as far onto the board as you can, until your knee is close to touching the board. Complete as many repetitions on each leg as you are able to while maintaining proper form.
5. Inch WormsFor a core-focused cardio move, try doing the inch worm on a slide board. Begin by standing on one of the slide board with your legs straight. With your hands on the board, walk them out until you are in a plank-like stance. Drop your hips and lift your chest to assume an upward-facing-dog position before pushing your rear into the air and sliding your feet to meet your hands. Stand up and repeat the exercise, keeping your legs as straight as possible in order to achieve a maximums stretch of your hamstrings.
6. Curtsy Lunges
Curtsy lunges are not only a great cardio exercise, but an excellent challenge to your legs and glutes. To start, stand with your feet together on the slide board and slide one foot backward behind your other leg, sinking into a lunge. Drop your back knee to the ground and bend your front knee as close to a 90-degree angle as possible. Return to a standing position and slide your back foot forward. Perform repetitions on alternating sides, or on the same side until fatigue before switching.
Curtsy lunges are not only a great cardio exercise, but an excellent challenge to your legs and glutes. To start, stand with your feet together on the slide board and slide one foot backward behind your other leg, sinking into a lunge. Drop your back knee to the ground and bend your front knee as close to a 90-degree angle as possible. Return to a standing position and slide your back foot forward. Perform repetitions on alternating sides, or on the same side until fatigue before switching.
7. Squat Jacks Slides
Squat jacks are notoriously tough and performing them on a slide board adds a challenge! With your legs close together on the slide board, lower yourself into a squat and sink your rear backward, reaching your hands up to the ceiling. Once you are in the squat position, slide your feet out to the sides until they are at least shoulder width apart, then slide your feet back together. Repeat this movement, sliding your feet out and back together, and maintaining a low squat. As this is a challenging move, you might try beginning with one foot out at a time before getting comfortable with doing the exercise sliding both legs.
Squat jacks are notoriously tough and performing them on a slide board adds a challenge! With your legs close together on the slide board, lower yourself into a squat and sink your rear backward, reaching your hands up to the ceiling. Once you are in the squat position, slide your feet out to the sides until they are at least shoulder width apart, then slide your feet back together. Repeat this movement, sliding your feet out and back together, and maintaining a low squat. As this is a challenging move, you might try beginning with one foot out at a time before getting comfortable with doing the exercise sliding both legs.
8. Lunge RunningLunge running on a slide board is an excellent low-impact cardio exercise and will make you feel the burn! Begin by standing on one of the slide board with your feet together. Sliding one foot backward, sink into a lunge, dropping the back leg’s knee toward the ground. Lift the arm opposite the back leg forward for stability, then explode out of the lunge, sliding the back foot forward and moving the front foot backward. Sink into a lunge once again, bringing your back arm to the front and your forward arm to the back. As you switch sides, your feet should not leave the ground but instead slide into its next position. Perform the move as quickly as you can, switching sides and sinking into a deep lunge with each repetition.
9. Skater Squat CirclesThis cardio move doubles as an exercise to improve your hip mobility and build stability. With your feet together at one of the slide board, assume a squat position, then move one leg out and forward, drawing a circle shape as you slide the foot to the side and back to meet your standing leg. Repeat the move, “drawing” as big of a circle as you are able to while remaining in your squat.
10. Glute Bridge & CurlsOur final move is a hard one, and some slide board users may find they need to begin with a variation using a single leg. Move into a starting glute bridge position, where your arms are at your sides and your elbows are on the ground. Begin with your feet close to your glutes and lift your rear and midsection to a bridge, then slide out your legs so they are straight in front of you. Though your hips will lower to the ground, your rear shouldn’t touch it. Pull your feet back toward your glutes and return to a bridge in one fluid motion – avoid pulling your feet back and then lifting to a bridge.
These 10 moves for a full body slide board cardio workout are sure to fire up your heart rate. Using a slide board for cardio exercises will provide you with variety in your workout, low impact exercise, and a fun way to achieve the aerobic movements your body needs to stay healthy and strong.
UltraSlide slide boards have benefited teams, athletes, fitness enthusiasts, and rehabilitation patients worldwide for more than 25 years. Relied upon by professional and collegiate strength and conditioning coaches, sports medicine professionals, leaders in fitness, personal trainers, and home fitness enthusiasts, UltraSlide slide boards provide fun and challenging lower-body workouts and are highly effective functional training tools.
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