25-Minute Cardio Barre Workout (with Sliders/Gliders or Towels)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and today I'm bringing you a towel or glider barre workout. Basically, we're gonna be using the floor, a towel, gliders, whatever you have. You could use paper plates if you're on carpet to slide. So you're not gonna be jumping, but you're going to be doing sliding movements to create additional time under tension, engaging the muscles. It's gonna be a really fun cardio barre workout that's gonna raise your heart rate in a very low impact way. But trust me, it is going to be challenging. We're going to hit it all. It's going to be quick and effective. Total body sculpting. I have a towel with me. You can have two towels or I have two slider discs. I'll transition between. I also have a set of three and five pound weights. If you have light weights, great. You can add them. If you don't, don't worry. Go ahead, grab some water bottles or do this with just your body weight. And I have a mat folded up off to the side here to assist as I go into some movements if needed. Okay. All right, let's go ahead and get ourselves warmed up. I'm going to use my towel for the warmup. Okay. So bas. I'm going to take the towel, put it between my hands, create a nice taut tension, and I'm going to go ahead, reach up. Big inhale, Arms go overhead. Big inhale, big exhale. Let's go. Side body stretch to the right. Keep that tension on the towel. Bring it back to center. Give me a calf raise. Lift up to the toes, what we call relevant barre. Slow control, lower back up and over to the left. Big side body stretch. Bring it back to center. Find that releve again. Up to the toes. Slow control, lower down. Let's do it one more time. To the right. Back to center. Big up to the toes. Slow control. Lower down and up and over to the left. And again. Let's go up to the toes. Slow control, lower down. Alternating knee pulls. So I'm just going to go right knee and left knee. Tap the towel to the knee. Pull the knee up. Keep that core turned on. Hello, low abs. There they are. Nice. You got 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Take a nice wide stance. We're gonna do a little pivot twist. Pivot, twist, pivot twist. Arms are extended away, keeping tension on that towel. A little pivot twist. Tap that back toe. Rotate through the core. Go. 8, 7, 6, 5. Nice work. Go. 4, 3, 2, and 1. Bring it back to center. We're gonna go into a lunge position. So I'm gonna go right leg forward, left leg back. I'm just gonna go arms overhead. Lunge. Need a towel. Lunge. Need a towel. Finding balance and stability. You can always grab a chair or countertop if you need to lunge. Pull. Nice. You have four. Hold low in three. You got it. Two. And last one. Hold it nice and low. Can you drive that back? Knee in. Pull, pull. How low? Can you stay in that front standing leg pull. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Bring it back to center. Finding second position. Heels in, toes out. Think about sliding your back down a wall. Tuck your tailbone towards me. Can you take this towel behind your back? Find that tension again. Just opening up. Find a nice chest expansion. So second position with a chest expansion should feel really good. Holding here. Tiny pulses down. Give me eight, seven, six. You got it. Five, four, three, two, one. You can take that towel back in front of you. We're just gonna pop those heels. Pop right and left. Pop and pop. Warming up the calves, the ankles holding low in those legs. Go. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Transition your legs to the other side. Finding lunge on the other side. Taking out the wobbles. Towel goes overhead. Lunge to knee. Lunge to knee. There it is. Down and up. Nice. Towel meets the knee. Core stays nice and tight. Right here. Drive through that front left heel. You got it. Give me four. Hold your lunge. Three. Nice work. Two and one. Find your lunge. Hold here. Drive that back knee in. Let's go. Pull and pull. How low can you stay in that front left leg? Pull for eight, Seven, six. You got it. Five, four, three, two, and one. One more time. Back to second position. This time, take it down and reach. Down and reach. Nice work. All the way down, all the way up. You got it. Push. Think about pulling those inner thighs together right here. Go. 8, 7. Nice. 6. We're gonna move on. 5. Finding our first plank series. You're there in 3, 2, and 1. Go ahead. Step those feet in. Heart rate should be starting to rise. You should start to feel nice and warm. Let's get up. Set up for a plank series. I'm going to take this mat right here to the top of my space. I'm going to put gliders on my feet, so I'm just going to transition to gliders. Use your two towels, okay? Or one towel. Nice and long. And I'm just going to take some weights, set them by the top of my space because I'll be using them. Okay? So my hands are going to go on the mat. My toes are going to go on the gliders. I'm going to find a nice high plank position right here. Hands are resting on the mat. Find that nice high plank position. Each toe is on a glider or a towel. Shoulders stay stacked over wrist. Core stays nice and tight. You can make this easier by adding an incline. So placing your hands on a chair, you're going to give me a two count knee tuck. So pull in two, push back for two, pull the knees to chest, push back, join when you're ready. Knees to chest. Knees go back. Knees to chest. These are big, powerful core moves. It's really going to force your core to turn on and to isolate. Okay? They're short intervals. Give me your best work time right here. You have 10 more seconds, then we add on. You got it. You got it. Give me 5, 4, 3, 2, 1. You're gonna give me one knee tuck, one pike so your toes come up towards your go. One knee tuck, one pike. You get a break after this. Come on. Finish this plank right here. One knee tuck, one pike. Nice work. One knee tuck, one pike. You got it. Give me five. Nice. Come on. Four. Yes, you can. Nice. Three. Stay with me. You got it. Two. Last one. Last one. Pull. Pull. And pike gliders are going to come off the toes. I'm going to take this mat and just transition it to face you. I'm actually going to place my knees on the mat. Okay. So knees on the mat. A towel. Nice padded space. We're going to go into thigh dancing. Hips are stacked over knees. Okay. My feet are flat on the ground and my arms are at my sides. Option to add the weights if you'd like to. A bicep curl with a hip hinge, or what we call thigh dancing in barrel. So you're going to sit back, stand tall. Sit back, stand up, down and up. Hips go back and down. That's right. Keep those feet flat on the ground. I just have to expand my mat a little bit, give myself more length for my toes. Nice. Right there. Keep going. Thigh dancing, down, up. There we go. That's going to feel better for my feet. Down and up. Nice. Down and up. So a little bicep curl. Nice. Knees stay right in line with the hips. Nice. What I'm focusing on here are my quads. That's the top of my thighs. You're gonna feel them Fire up right here. Okay? I promise they're gonna get nice and fiery for you. It's gonna be awesome. Yes, it is. Curl. Let's go. Right here. Go. 5. Hold low. And 4. You got it. 3. Stay with me. 2. And hold those hips back. Oh, just hover that butt right off those heels. Tiny pulses for those arms. There are those quads. Let's go. 10. 9. 8. You got it. 7. Come on. Hold it here. Let's go, let's go. 3. 2. 1. Hammer. Curl down that fire. Hello, fire. There it is. Hello, quads. Top of the thighs. We're feeling them right here. Come on. This is an isometric hold. Let's go. 5. You got this. 4. You're gonna hold it again. Yes, you can. 3. Challenge yourself right here. 2. Let's go. Last one. Hold it here. Hold. 10. 9. 8. You got this. 6. Keep that butt hovering off those heels. Come on, come on. Four. Three. Two. And one. That is harder than it looks, people. It is way harder than it looks. And you rocked it. Nice work. I'm gonna fold that mat back up. Gliders or towels? Go back on the toes. We're do a single leg. I'm actually gonna come to face you, so you can see. This is a single leg exercise, okay? So hands are on. I'm just going to put the glider on my right toe right here. Single leg, knee pull, sides, leg sweep. So it looks like this. Pull in, sweep, side pull in join. When you're ready, sweep to the side. Knee pull, side, leg sweep. Getting all heads of the glutes and that core and those shoulders. Hello. There they are. There they are. Whoo. Nice work. Nice work. Pull in, side sweep. You have 10. Let's go. Nine. You got this. Come on. Right here. Saying it. Keep that toe driving into the glider or that paper plate, whatever you have. That's six. Come on. Five. You're gonna stand up in. Four. You got it. Three. Stay with it. Two. Last one, last one. Pull. And side sweep. Nice. Bring it up to standing position. I'm gonna move this mat out of the way, and I'm gonna grab my weights. Towel or glider or towel is going to stay right here on that right toe. Left foot forward, lunge, curl, press. Looks like this. Lunge down, curl, push, lunge, curl, push. Nice. If I need stability and balance, right here through that left leg. Nice. Curl, push. Right toe glides. Curl, push. Come on, come on. You got it. You got it. Right here. Curl, push. Looks really good, you guys. Nice. Two more, two more. Right here. Come on, let's go. Down, curl, push. Last one, last one. Down, curl, push. Let's go. Hold that low Lunge. Hold it here. Get low in this right front leg. Or this? Yeah, right here. This. This left leg is low. This right leg is going to drive. Drive runner arms. Drive. Pump it. Let's go. Pump it, pump it. Come on, like you're running for 10, nine. How low can you stay in that front standing leg? Come on. 5, 4, 3, 2, 1. Shake out that standing leg. We're going to keep going. Glider stays right here on this right toe. Okay, Give me a nice hinged over position. I go tricep kick. Back, tricep kick. Side, front, push. Join me. Take it back, take it side, take it front. Right here. Stay loaded in that front sitting leg. To the side, to the front. Nice. To the back. Triceps to the side. Triceps. Shoulder to the front. Shoulder, chest, back, side. Push it. Let's go, let's go. Stay loaded in that front standing leg. It burns. I know. Yes, it does. You got this right here. Oh, I add an extra move. Back, side, front. Two more, two more. Back, side that standing leg. Front. Last one, last one. Back, side, front. Nice work. Grab that opposing glider or towel if you have it, or lengthen yours out. We're going glider burpees. I know what. Take the weights or your hands to the ground. Push back, pull in, stand up. Take it down. Push back, pull in. Stand up. Right here. Come on. Push back, pull in. Stand up. You got this. Down, back in. Shake it out, shake it out. Just shaking out those legs right here. You got it. Nice low impact. Way to raise your heart rate. Come on. Right here. You got three. Nice. Stay in it. Two. Awesome job. Last one, last one. Push back, pull in. Nice work. You're going to take it right back down. This time the glider, I get this one out of the way, is going to go on the left toe. Just going to repeat that sequence. Ok, Glider, left toe, hands can go on the ground. I'm actually to going just going to keep my hands right here. My weights. Okay. Find that high plank. Knee, pull, side, leg sweep, knee pull, side, leg sweep. Let's go. Come on. Knee, pull, side, leg sweep. 1. Move right to the next. Hello, core. Lot of core in this glider workout. Yes, you can. Yes, you can. Let's go. Knee, side, leg. Come on, come on. Knee, side, leg. You got this right here. Four more. Four. Awesome job. Three. Awesome job. Two. Nice. Last one, last one. Pull and sweep. You're gonna come up to a standing position and keep the glider right here. And it is gonna go back to a lunge, lunge curl, press, lunge curl, push, nice down, up, push. Nice down. Raising that heart rate. Whether you have these little weights or not, you're going to feel this, right? Nice work, Nice work. Awesome job. Just moving right from one move to the next. Flowing through it can keep that heart rate high. Keep those muscles moving. Love this. This is a good midday shakeout for me. I love adding a little bar midday. Maybe on a Saturday if I'm a little too tired and sore to pick up some heavy weights. Go right here. But this is going to challenge you. You guys, two more, two more right here. Last one, last one. Down, up. Here we go. We move on. Hinge it over we go. Back, side, front. Oh, I forgot my runners. I'll add them. Oh, I didn't miss them, you guys. I didn't miss them. You're going to get them. I remembered. Back, side, front. Sink. Triceps, triceps, shoulder, shoulder, back. How low can you stay in that right leg? It burns. It burns. And we haven't even run it out yet. No, we haven't. Back, side, front. Two more. Back, side, front. One more. Back, side, front. Are you ready? Oh, I gotta shake, shake, shake. It burns. We're gonna get into it. How low can you get in this right front leg? Let's run it. Run, run. Pump those arms. One side's gonna feel more coordinated than the other. That's normal. You can always drop those weights right here. Run, run. You have 10, nine. That standing leg should be on fire. Yes. Let's go. Come on. 5, 4, 3, 2 and 1. Woo. Shake it out, shake it out, shake it out. Let's grab a quick sip of water. Use that towel to wipe off if you need to. Nice work, you guys. You're doing so great. Quick sip of water and we are moving on. Okay, you can do a quick push up series. Give those legs a break. I'm gonna set my weights off to the side, take my gliders up. This time I'm actually gonna put my knees down because this is a challenging push up move. Put my knees on the mat. Glider is gonna go on my right hand. Okay, Option A, standard push ups. Option B, it's a push up with a lat reach. Oh, yeah, you gotta drive the palm of the hand in there. We're gonna work the lats. That's right here. This muscle right here. Okay. Big lat muscle. Beautiful way to work it. Glider or towel on your right hand. Give me a push up as you lower your chest, you reach your arm in three, two. Let's go. Lower the chest, reach the arm. Push up. Pull. Nice working chest back. Right there. Lower, reach, pull. Nice work, you guys. You can do this from your toes. I commend you. Make sure you are keeping a straight line from head to toe. Really easy to get a little bit of a roll into your push up here. Because this is a tough move. Remember, the farther your arms and legs are from your body, typically the harder an exercise is. So as you reach away, who. That's really hard, right? Reach. Nice. You have two more on this side. Come on. Yes, you can reach. Pull. Nice. You have one more on the side. Let's go. Finish it. Reach, pull. Sit back. Stretch it out. Ready? Thigh dancing again, this time with just your body weight. Right here. Sit back up. You have five. You're gonna hold it back. Nice. Three, two. Let's go. Hold it here. Hold it back. Now it's tap halfway, tap halfway, tap halfway. Keeping tension on the quads. Do you feel them? I do. You got it. 5, 4, 3, 2. And hold it halfway. Just hold. Hold. 10. 9, 8, 7, 6, 5, 4, 3, 2. Stand up. Nice work. Always good to have a little, little mix up move in there. We're gonna do push ups on the other side. Okay, so same thing. I'm taking my left hand on top of the glider. I'm on my knees this time. I'm going to reach my left hand away from the body as I perform a push up. You're on in three, two. Let's go. Big reach. Nice work. Chest and back right here. Big upper body move. Really challenging the core. Really challenging the core strength right here. Nice work. One rep at a time. That's your focus. Think about digging your palm into it as you pull back. Really squeeze. Pull down through the armpit. Pull. Nice work. Awesome job. You just shorten that range of motion when you need to shorten that range of motion. Okay? You got this. You guys. Come on. You have five. Let's go. Four. Yes, you can. Here. Almost there. Let's go. Let's go. Come on. Three. Stay with me. Two. You're awesome. Last one, last one. Let's go. One. Pull it up. Awesome work. Whoo. Holy bananas, you guys rock my socks off. Okay, you guys, you got three minutes left. We're going down to the ground. Down to the ground right here. Yes. Roll up that mat. I'm bring my weights with me. I have my £5 actually. I'm going to shorten this again. We're going to dig into those hamstrings. Taking one glider or towel with me right here. Let's finish off with a little strength and core. Okay, glider goes on my right heel. I'm laying back. Okay, gliders on my right heel. I'm gonna come up into a glute bridge. Arms are straight overhead. Triceps bend, Extend as I kick out on that right leg in three, two. Let's go. Now that click, kick out. Totally optional. Your option is just to hold a glute bridge right here. Nice work. Triceps. Keep those hips lifted high. Hello, hamstrings. Right. Nice work. You got it. You got it. Nice working through the hamstring. Think about driving that heel in like you were driving the palm of your hand for the push up. Now it's the heel. Push. Kick out, pull in, kick out, pull in. You ready? Come on, stay with it. 5. 4. Hold those hips high. Three tiny glute pulses in two. And last one. Hold here. Just those hips. They lift, they lift, they go. 8, 7, 6. Hold high. In 5, 4, 3, 2, 1. Quick transition break. Slide the glider or the towel over to the other heel. Slide it over to the other heel. There it is. I found it. Nice work this time. Same thing. Triceps, kick out. Bend, extend. Other leg. Bend, extend. You got it. Triceps, hamstrings. Nice work. Keep those hips lifted. Nice and high. Let's go. You're doing awesome. Come on. Stay in it. Stay with me. Nice work. Bend and push. Right here. Kick out, pull in. Drive through that heel. Flex that hamstring. Back of the leg. You got it. Bend and push. Ready? We go six. Nice. We go five. Feel that hamstring. Four. Three. Just. Those hips are gonna lift again in three, two and one. Pulse those hips up. Squeeze those glutes. Come on, drive it up for eight. Seven, six. You got it. Five, Four. Three, Two and one. Slow control. Lower down. Take the dumbbells to your side. Okay. Chest press. Option A. You're just gonna lose the glider. Stay here. Down, up, down, up option. Add a crunch down, push, down, push. Let's go upper abs. Boom. Come on, push. Inhale, exhale, Inhale, exhale. Let's go chest and upper abs. Push it. There you go. Come on. Up there. Come on. We go ten. Let's go. Nine. You got this. Eight. Stay in it. Seven. Come on. Six. Five. Come on. Four. Three. Hold it halfway. Two and one. Hold up. Drop your arms halfway. Tiny pulse pulse. Ten. Nine. Eight. You got it. Seven. Six. Stay with it. Five. Four. Three. Two and one. Slow, control, lower, all the way down. Weights go off to the side. Two final core moves. Are you ready? Let's do it. Okay. Option A. Left leg stays on the ground, right leg comes in. Option. Float this leg right here. You are going to push your opposing hand into this knee. Just push. Push as hard as you can. The harder you push, the harder it'll be, activating the outer glute, the inner thigh, the core. Keep the hips on the ground. Hold for three. Two, one. Let's switch. Push. Push into the other leg. Push. Yes, you can. Push. 5, 4, 3, 2. Switch and push. Push for 5. 4, 3. Make it hard. Let's go. Last one. Switch. 5, 4, 3. You choose how hard it is. One. Switch. Five. Four, three, two, one. Switch. Five. You have one more each way after this. Two. Let's switch right here. Five. All you got. Come on. Three, two, one. Switch. 5, four, three, two, one. Kick both legs long. Kick both legs long. Right here. Find one weight. Hold it in one hand. Just hold, hold, hold. 8, 7, 6. Switching hands in 5, 4, 3, 2, switch. This is it. Hold. 8, 7, 6, 5, 4, 3, 2', 1. Oh. Holy bananas. Awesome job. Pull your knees towards your chest. Just roll your low back side to side. That was a core torture, you guys. Holy bananas. That burns. Bring it up to a nice seated position. Let's find a nice butterfly soles of the feet to touch. Go ahead, crisscross your hands. Round out through the back. Just open up that back side of the body and then reverse it. Pull up. Expand the chest. Open the inner thighs. Just breathe. Big chest expansion right here. Nice work. I'm so proud of you. From here, you're going to take a half wrap with one leg. Finding a nice quad stretch. Tuck your tailbone towards me. We really hit the quads with that thigh. Dancing quads on fire. Because this is a quick and effective bar workout, there was not a lot of breaks, not a lot of rest and recovery. We just moved. We moved and we worked. We worked the core, we worked the legs, we worked the triceps. Awesome job. Switch it out. Other side. A quick little routine you can just sneak in in the middle of the week, the middle of the day. Awesome job. Love a good slider workout. Really forces the muscles to stay working the entire time. Nice work. Bring it back to center. Let's go ahead. Find a tabletop position. It's just gonna feel really good. You're just gonna drop the belly, lift the chin and reverse it. Tuck the spine up nice and drop it again and tuck it up. Bring it back to center. Find that kneeling position. We're gonna take a nice dancer stretch so feet are flat on the ground. The tops of my feet are half kneeling. I'm gonna place one hand on the ground behind me and then just drive my hips forward, opening up the quads, the hips, the front side of the body reaching that arm, creating length through my fingertips. Bring it back to center. Set the hips down. Switch it out. Same thing, other side. Big reach, big extension, big front body opener. Awesome job. Bring it back to center. Of course, if you need more stretching, check out one of our stretching routines@nourishmovelove.com if you liked this workout, go ahead. Drop a subscribe right here on this channel. We'd love to see you back. We have more cardio barre workouts. We have strength, you name it. You can find it all@nourishmovelove.com I look forward to seeing you again soon.