Slip n slides aren’t just for kids anymore. With a little creativity, they can become a fantastic tool for adults looking to combine fun with fitness. Here are some slip n slide fitness routines that can turn your backyard into an exciting workout space, making exercise enjoyable and engaging.
1. Warm-Up Routine
Dynamic Stretching
- Arm Circles: Stand with your feet shoulder-width apart and swing your arms in large circles to warm up your shoulders.
- Leg Swings: Hold onto a stable object and swing one leg forward and backward, then side to side. Repeat with the other leg.
- Torso Twists: Stand with your feet shoulder-width apart, place your hands on your hips, and gently twist your torso from side to side.
Light Cardio
- Jumping Jacks: Perform a set of jumping jacks to get your heart rate up.
- High Knees: Run in place, bringing your knees up to hip level.
2. Slip n Slide Sprints
How to Perform
- Setup: Lay out a long slip n slide on a flat or gently sloped surface. Ensure it’s well-lubricated with water and a bit of tear-free soap.
- Sprints: Start at one end and sprint to the other, using the slide to glide for the final stretch.
- Repetitions: Perform 5-10 sprints, focusing on high-intensity effort during each run.
Benefits
- Cardio Workout: Improves cardiovascular health and endurance.
- Leg Strength: Builds leg muscles due to the sprinting component.
3. Slip n Slide Plank Crawl
How to Perform
- Setup: Position yourself at the start of the slip n slide in a plank position.
- Crawl: Using your arms, pull yourself forward along the slide, keeping your core engaged and body straight.
- Repetitions: Repeat this crawl for 5-10 rounds, depending on the length of the slide and your fitness level.
Benefits
- Core Strength: Engages and strengthens your core muscles.
- Upper Body Workout: Enhances arm and shoulder strength.
4. Slip n Slide Burpees
How to Perform
- Setup: Stand at one end of the slip n slide.
- Routine: Perform a burpee (jump up, squat down, push-up position, push-up) and then sprint to the other end of the slide, gliding to the finish.
- Repetitions: Aim for 10-15 burpees with slides in between.
Benefits
- Full-Body Workout: Works multiple muscle groups, including legs, arms, chest, and core.
- High-Intensity: Provides a high-intensity interval training (HIIT) component, boosting metabolism.
5. Slip n Slide Mountain Climbers
How to Perform
- Setup: Get into a plank position at the start of the slip n slide for adults.
- Routine: Perform mountain climbers by bringing your knees towards your chest alternately. The slippery surface adds resistance and requires additional core stability.
- Repetitions: Do 3 sets of 30-60 seconds each.
Benefits
- Cardio and Strength: Combines cardiovascular exercise with core strengthening.
- Improved Stability: Enhances balance and stability due to the slippery surface.
6. Slip n Slide Lunges
How to Perform
- Setup: Stand at the beginning of the slip n slide with one foot on the slide and the other on solid ground.
- Routine: Slide your foot back into a lunge position, then return to standing. Repeat on the other side.
- Repetitions: Perform 10-15 lunges on each side.
Benefits
- Leg Strength: Targets the quadriceps, hamstrings, and glutes.
- Balance and Coordination: Improves due to the unstable surface.
7. Slip n Slide Bear Crawls
How to Perform
- Setup: Start in a bear crawl position (on all fours, with knees off the ground) at one end of the slip n slide.
- Routine: Crawl to the other end, focusing on keeping your core tight and movements controlled.
- Repetitions: Complete 5-10 rounds, based on your fitness level.
Benefits
- Full-Body Workout: Engages multiple muscle groups, including shoulders, arms, core, and legs.
- Stability: Enhances core stability and overall coordination.
8. Cool Down and Stretch
Gentle Stretching
- Hamstring Stretch: Sit on the ground, extend one leg, and reach for your toes. Switch legs after 20-30 seconds.
- Quadriceps Stretch: Stand on one leg, pull your other foot towards your buttocks, and hold. Switch legs after 20-30 seconds.
- Shoulder Stretch: Bring one arm across your body and hold with the other arm. Switch arms after 20-30 seconds.
Relaxation
- Deep Breathing: Take deep breaths to calm your heart rate and relax your muscles.
- Hydration: Drink plenty of water to rehydrate after your workout.
Conclusion
Combining fitness routines with the fun of a slip n slide can transform a regular workout into an enjoyable and refreshing experience. By incorporating these exercises, you can enjoy the best of both worlds: a comprehensive workout that doesn’t feel like a chore. So, gather your slip n slide, invite some friends, and turn your backyard into a fitness playground. Enjoy the slide and get fit at the same time!
