SLT is known for being one of the most challenging workouts out there. Even though it’s a toughie, the SLT technique is an amazing way to increase overall stabilization, activate your slow-twitch muscle fibers, and leave you feeling proud of yourself for making it through. So for this week’s Trainer of the Month Club workout, SLT instructor Pamela Trujillo is bringing the studio’s shake-inducing moves from the studio into your living room with a 15-minute core workout.
While SLT’s in-studio classes is typically performed on a Megaformer, you can try them at home with nothing more than pair of sliders. (Tip: No sliders? Fuzzy socks on a wood floor work just fine). But just because there’s no machine, don’t be fooled into thinking the at-home version means it’s easy: SLT workouts are famous for getting your muscles to fatigue in the first few minutes to help you build endurance, and that’s exactly what this 15-minute series will do.
Each week for the next four weeks, you’ll focus on strengthening a different muscle group until you’re ready to take on a longer-form full body slider workout at the end of the month. First up? Your core. Check out your first five moves below, then follow along with the video above for the rest of the workout.
1. Plank to bear plank: These workouts will feature planking pretty heavily, so you’ll want to make sure your form is just right. Stack your shoulders over your hands, draw in your core, and keep your hips down (think: a straight line from the top of your head to the bottom of your feet). With your hands on your mat and your feet on your sliders, slowly draw your knees until they’re under your hips for a bear plank, then–with control–extend your feet back out to your plank.
2. Plank circles: Staying in your straight-arm plank just a bit longer, bring your knees into your chest and draw two circles with your feet, away from your body. This one is tricky, but you only have a few reps here.
3. Walking plank with a plank-jack: For this move, you’ll be alternating between a straight-arm plank and a forearm plank, hitting one plank-jack in between. For your plank-jack, you will quickly slide your feet away from each other and draw them back together. Engage your core while you bring yourself down to your forearms and back up to your hands, moving with control.
4. Crunch with toe-tap: Now, you get to lie on your back and give those shoulders a break. Lifting your head, neck, and shoulders off the mat (keeping your lower-back pressed into the ground), lift your knees up into tabletop. Slowly, tap one toe at a time down to the ground and bring it back into tabletop.
5. Hollow hold: Time to really tap into your lower core here. Keeping your head, neck, and shoulders lifted, extend both legs out in front of you at a 45-degree angle. Then—remembering to breathe—pump your arms up and down quickly.
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