Slip n Slide Fitness Routines: Combining Fun and Exercise for Adults

slip n slide for adults

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.


  • 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.


  • 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.


  • 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.


  • 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.


  • 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.


  • 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.


  • Deep Breathing: Take deep breaths to calm your heart rate and relax your muscles.
  • Hydration: Drink plenty of water to rehydrate after your workout.


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!

Leave a Reply

Your email address will not be published. Required fields are marked *