Last week, I shared one of my favorite 10-minute workouts for those days when you want to move but don't have a lot of time. It's part of my Movement That Fits Your Life series, where I'm sharing practical ways to stay active at home or while traveling using little to no equipment.
This week, I want to share one of my favorite workout hacks.
If you've ever taken one of my classes or worked with me, you've probably seen me use slider discs. They're a simple piece of equipment that can make bodyweight exercises feel completely different by adding an element of instability and forcing your muscles to work harder.
But here's the good news...
You don't need slider discs.
If you're working out on hardwood or tile floors, a couple of paper plates work surprisingly well.
They're inexpensive, easy to find, and a great way to add variety to your workouts without buying more equipment. If you're traveling and happen to be staying somewhere with smooth floors, they're also easy to toss in your suitcase.
The Workout
Complete each exercise for 45 seconds, followed by 15 seconds to rest and transition to the next movement.
- Bird Dog
- Lateral Squat
- Plank with Alternating Reach
- Hamstring Curl
- Counter Push-Ups
Complete 2–4 rounds, depending on how much time you have and how you're feeling that day.
Exercise Tips
Bird Dog
This exercise looks simple, but slowing it down makes all the difference.
Focus on keeping your hips level as you extend your opposite arm and leg. Try not to rush through the movement. You'll get much more out of it by moving with control.
Lateral Squat
When you slide your foot out to the side, think about how you normally squat.
Imagine you're sitting back into a chair with the leg that's planted while the sliding leg stays extended. Keeping that mental cue helps you load your hips instead of simply leaning to the side. Need more challenge? I’ve got a variation in the video!
Plank with Alternating Reach
This is one of those exercises where less movement is often better.
As you slide one arm forward, resist the urge to let your hips rotate or sway. Your goal is to keep your body as still as possible while reaching with control.
Hamstring Curl
Don't worry if this movement feels more challenging than you expected.
In the video, I'll show you a few different options so you can choose the one that best matches your current strength level. Start with the variation that allows you to maintain good form, and remember—you can always work your way up over time.
Counter Push-Ups
Counter push-ups are one of my favorite ways to build upper body strength.
By changing the angle, you can make push ups more approachable while still strengthening your chest, shoulders, triceps, and core. As you get stronger, you can gradually progress to a lower surface before eventually working toward push-ups on the floor.
Remember...
One of my goals with this series is to show that you don't need a room full of equipment to get a great workout.
Sometimes all it takes is looking at everyday items a little differently.
A couple of paper plates can become slider discs.
A milk jug can become a weight.
A sturdy chair can become a workout bench.
Removing barriers is one of the easiest ways to stay consistent because it becomes much harder to say, "I don't have what I need."
Check back next week for another simple workout idea that helps make movement fit your life.
