Fitness discs are a great tool to add to your home gym. They are inexpensive, versatile and portable. The small discs allow you to get a greater range of movement as you slide them along the floor. Since you are gliding on the discs, they help prevent joint injury while working multiple muscle groups at one time. Your core is always engaged to help you keep your balance. Here are some workouts that are guaranteed to give you a good workout while livening up your regular routine.
1. One-Legged Squat
With your feet should-width apart, rest your right heel on one disc. As you bend your left knee, slide your right heel out in front of you. Your weight should rest mainly on your leg that is bent. Slide your right foot back to the starting position. Do a set of 8 before you switch legs. To work different leg muscles, vary the distance between your feet as you squat. Hold some weights in your hands for an extra fat-burning boost. To make it more challenging, add shoulder presses. Hold a dumbbell in each hand with your palms facing away from you. The weights should be level with your ears. Slowly extend your arms overhead to raise the dumbbells and then lower them. Alternate squats and shoulder presses.
2. Standing Leg Circles
Stand with your feet hip-distance apart. With your right foot on the disc, use your toe to push the disc forward to the front and move your foot in the shape of a circle. As you are doing this, you will be squatting on your opposite leg. Do 8 reps, and then alternate legs. To add some upper body work, incorporate bicep curls. Hold a dumbbell in each hand with your palms facing out and your arms at your sides. Raise the dumbbells to your chest, and then slowly lower.
3. Lunge Slide
This is similar to a regular lunge, but you will slide your foot instead of stepping back. Stand with your feet hip-distance apart. With your toe on the disc, slide your left foot behind you as you lower yourself on your right leg. Keep the right knee above your toe. Slide your left foot back to the starting position. Repeat for a set of 8, and then alternate legs.
4. Sliding Side Lunge
This is one of the most popular exercises with fitness discs. It resembles speed skating. Stand with your feet hip-width apart. With your left foot on the disc, slide your left leg out to the side as you straighten your right leg, shifting your weight to the left leg. Return to the starting position, and repeat it on the opposite leg. Do not bend too far forward at the waist. Your legs should be doing the work. Do 8 reps and then switch legs. Once you become comfortable with the move, you can speed it up and really have some fun with it.
In the push-up position, place your hands on the discs. As you lower your upper body, slide the discs out to the sides. Slide them back to the starting position to raise yourself. You can also slide one hand at a time instead of both at once.