I Help People Exercise For A Living And This Is My Secret Weapon For Getting Their Heart Rate Up And Working The Core And Glutes—no Weights Needed

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Fit&Well published a trainer-recommended workout using small exercise sliders to challenge the core and glutes without weights. The routine has five moves, with 10 repetitions per side and two sets; its reported benefits are the trainer’s guidance, not independently verified outcomes.

Fit&Well has reported on a personal trainer’s recommendation of a five-move workout using exercise sliders, small discs that move under the hands or feet, to challenge the core and glutes without weights. The routine pairs controlled sliding movements with a prescribed two sets of 10 repetitions per side, offering readers a specific home-workout option rather than a report of new research or a tested fitness finding.

The trainer says they regularly recommend sliders to personal-training clients seeking to strengthen their core and glutes. The equipment is described as costing about $10, although the source does not identify a particular brand or say that all sliders sell at that price. The trainer’s explanation is that controlling a moving foot or leg adds instability and resistance, requiring effort to slide it away and return it.

The proposed routine includes mountain climbers, lateral lunges, high-plank step jacks, step-backs and glute-bridge heel slides. For each exercise, the instructions call for 10 repetitions per side and 30 seconds of rest after the move. Readers are advised to complete two rounds, with one minute of recovery between rounds.

The exercise descriptions emphasize control and alignment: keep the hips steady during plank movements, press through the planted foot in lunges and step-backs, and avoid letting the pelvis sag during bridge heel slides. Those details come from the workout instructions in Fit&Well’s report; no independent assessment of the routine’s effectiveness or safety is included in the supplied material.

A Low-Cost Option for Home Training

The report gives readers a structured, equipment-light routine they can follow at home, while explaining how sliders change familiar bodyweight exercises. Rather than relying on weights, the workout uses sliding resistance and balance demands to make movements more controlled. That may appeal to people who want variety or have limited equipment, though the article does not establish that sliders are necessary for building strength.

The specific prescription—five exercises, two rounds and rest periods—also makes the recommendation easier to assess and adapt than a general claim about “working the core.” At the same time, the source offers a trainer’s practical advice, not comparative evidence that the workout raises heart rate more than other routines or produces particular results. Individual difficulty will depend on fitness, technique, available floor surface and the sliders used.

For readers, the distinction matters: the exercises are a suggested workout, not a promise of a measurable change in strength, calorie use or cardiovascular fitness. People new to exercise can start with fewer repetitions or omit a movement if they cannot maintain control. Anyone with an existing injury or health concern should seek appropriate professional guidance before starting a new routine.

How Sliding Changes Familiar Exercises

Sliders are small discs placed beneath the feet or, depending on the exercise and equipment, the hands. On a surface where they can move, they let a limb travel while the body stays supported. The Fit&Well report frames that movement as a way to make the muscles control both the outward slide and the return, rather than simply stepping or lifting a foot.

For example, in the suggested mountain climber, one knee slides toward the chest from a high-plank position while the body remains steady. In a lateral lunge, one leg slides out while the other bends and supports the body. The workout also includes a plank-based side step and a glute bridge variation in which one heel slides away while the hips stay raised.

The source presents these as trainer instructions, not findings from a named study. It does not provide evidence comparing sliders with unassisted versions of the same movements, nor does it report measurements of heart rate, muscle activation or training outcomes. The article’s headline refers to getting the heart rate up, but the supplied workout description does not include a heart-rate target or recorded results.

““Aim for two full sets with one minute recovery in between.””

— The workout instructions in Fit&Well’s report

Evidence and Safety Details Not Provided

The supplied report does not name the trainer, provide a publication date, or cite research testing this particular workout. It also does not show how the exercises affect heart rate or establish that they strengthen the core or glutes more than comparable movements without sliders. The stated $10 price is not tied to a retailer, product model or pricing survey, so availability and cost may vary.

Instructions do not specify a required surface, the type of slider to use, or modifications for people with injuries, balance limitations or different fitness levels. The source also does not define how quickly participants should perform the repetitions beyond advising controlled movement. These details remain unreported, and readers should not treat the routine as individualized coaching.

How Readers Can Approach the Routine

Fit&Well’s report gives a complete sequence but identifies no announced follow-up, trial or next publication. Readers considering the workout can review each movement first, use a surface and equipment that allow controlled sliding, and stop if they experience pain or cannot maintain stable form. Beginners may scale the number of repetitions or choose a simpler variation rather than trying to meet the full prescription immediately.

The next useful information would be clearer attribution for the trainer, guidance on suitable surfaces and adaptations, and evidence measuring the routine’s effects. Until such details are available, the workout is best understood as a practical trainer recommendation, not a clinically tested program or a guaranteed way to achieve specific fitness results.

Key Questions

What is the workout equipment?

It uses small exercise sliders placed under the feet so they can glide across a suitable surface during movements.

Which exercises are included?

The five moves are mountain climbers, lateral lunges, high-plank step jacks, step-backs and glute-bridge heel slides.

How many repetitions does the report recommend?

The instructions call for 10 repetitions per side for each move, 30 seconds of rest after each exercise and two rounds, with one minute of recovery between rounds.

Does the report prove that sliders improve results?

No. It reports a personal trainer’s explanation and routine, but the supplied material does not cite a study or provide measured results for strength, heart rate or muscle activation.

Is the routine suitable for everyone?

The report does not provide individualized modifications or establish suitability for all readers. People with injuries, health concerns or difficulty maintaining control should seek guidance from a qualified professional before trying a new exercise routine.

Source: rss