Skip to content

20-Minute Dumbbell & Exercise Slider Workout to Strengthen Your Entire Body


20-Minute Dumbbell & Exercise Slider Workout to Strengthen Your Entire Body
Table Of Contents

Working out with core sliders is an effective way to strengthen and tone your body. Slider exercises can target different muscle groups, making slider workouts a great full-body workout. This article will show you how to do an effective 20-minute dumbbell and exercise slider workout that will strengthen your entire body without needing any extra equipment.

Whether looking for a quick workout to break up your day or something more challenging to get in shape, this slider workout can help you reach your fitness goals. Let's look at what exercises it includes and how to perform them correctly.

How to Do This 20-Minutes Dumbbell & Exercise Slider Workout

Get ready to tone and strengthen your biceps, triceps, shoulders, core, glutes, and legs with this 20-minute workout! Rubber hex dumbbells will help you build strength, while exercise sliders improve single-leg stability and core power.

Moreover, the unstable surface of these sliders means that your muscles are constantly under tension during the exercises - a surefire way to get those desired results!

To get the most out of this workout, perform each exercise for 50 seconds and then take a break of 10 seconds in between. After you finish your first round, take a minute to rest before starting again; however, make sure to switch sides! You'll have achieved an excellent 20-minute workout once you're done.

Things You Will Need:

  • A Set of Dumbbells: You can use a lighter set for the exercises to increase reps and build muscular endurance or a heavier set to focus on strength.
  • A Set of Exercise Sliders: These are practical tools to help you target your core and improve stability.
  • A Yoga Mat: To provide cushioning and grip during the exercises, use a yoga mat.

Exercise Slider Sprawl

This exercise works your core, arms, and back. It strengthens muscles used for balance and stabilization and helps improve posture.

  • Stand with an exercise slider under each foot and your feet hip-width apart.
  • Bend down to place your hands on the floor, then extend both legs out behind you into a high plank position - wrists should be aligned underneath your shoulders, and ensure that you engage your core so that all of the body is in a straight line from heels up to ankles.
  • Next, tuck those knees back towards the chest while sliding both feet forward towards the palms until standing back up again; repeat this sequence as desired!
  • Return to the starting posture and repeat for 50 seconds before taking a 10-second break.

Dumbbell Squat With Bicep Curl

This exercise is excellent for toning your full body, arms, and legs. It strengthens your major muscle groups and targets your biceps and triceps.

  • Get into the starting position by standing with feet hip-width apart and a dumbbell in each hand.
  • Keep your knees slightly bent, engaged core, and upright posture while positioning arms so that palms are facing forward.
  • Ensure to hold onto the neoprene dumbbells but not grip too tightly to cause strain on forearms.
  • Begin by keeping your feet planted on the ground, maintaining a straight back while you activate your core.
  • Push your hips backward and downward until they reach parallel with the floor (or to wherever feels most comfortable).
  • Take a momentary pause before increasing power through your heels to stand up once again.
  • As you stand up, curl the dumbbells to your shoulders.
  • Return them back to the beginning position and repeat for 50 seconds before taking a 10-second break.

Exercise Slider Lateral Lunge With Hammer Curl

This exercise is great for your hamstrings, glutes, core, and arms. It helps strengthen muscles necessary for balance and stability while toning the upper body simultaneously.

  • Position the exercise slider under your left foot and stand both feet apart, each shoulder-width away from one other.
  • Clasp a dumbbell in either hand at your sides (palms inward). Anchor your right foot firmly to the ground while sliding outwards on the left as you bend downward towards an imaginary chair.
  • If done correctly, there should be enough space between both hands for your bent left knee to fit comfortably.
  • Reach down towards the floor with weights.
  • Once you have reached your max depth, curl the weights towards your shoulders.
  • Slowly return them back to the starting position.
  • Slide your left leg back to the starting position.
  • Return to the beginning position and repeat for 50 seconds before taking a 10-second break.

Exercise Slider Curtsy Lunge With Lateral Raise

This exercise works your glutes, inner thighs, and shoulders. It improves balance and coordination and strengthens the core muscles.

  • Begin by standing tall with your feet shoulder-width apart and holding a dumbbell in both hands with palms facing inward.
  • Place the exercise slider beneath your right foot and shift all your weight onto your left leg while simultaneously sliding your right foot back and to the side.
  • As you bend both knees into a curtsy position, hold for one second before returning to the starting pose.
  • Strengthening your core, slowly raise the dumbbells to shoulder height.
  • Lower them back down with control and repeat for desired reps.
  • Return to the beginning position and repeat for 50 seconds before taking a 10-second break.

Exercise Slider Reverse Lunge With Triceps Kickback

This exercise is excellent for toning and strengthening your glutes, quads, hamstrings, and triceps. It also helps improve the balance and stability of the core muscles.

  • Begin in a standing position with an exercise slider beneath your right foot, feet shoulder-width apart, and each hand holding a dumbbell symmetrically at the sides (palms facing inward).
  • Shift the weight onto your left leg and slide the right foot behind you while bending both knees.
  • Ensure that during this movement, the torso remains straight.
  • Stop when knees form 90 degrees angle, and left thigh is parallel to floor level.
  • Pause momentarily, then press into the heel of the left foot as the glutes contract to stand up in a quarter squat pose.
  • Keeping your elbows firmly at your sides, extend both arms straight behind you in a deliberate movement and contract the muscles at the apex.
  • Return to the beginning position and repeat for 50 seconds before taking a 10-second break.

Dumbbell Side Plank Weight Rotations

This exercise works your obliques, glutes, thighs, and shoulders. It improves coordination and helps to strengthen your core muscles necessary for balance and stability.

  • Begin by lying on your right side.
  • Place your forearm onto the ground, and prop up into a side plank.
  • With your other hand hold a dumbbell to the sky, stacked overtop of your shoulder.
  • Begin to rotate that arm through the space you created with a side plank (under your oblique).
  • With control return it back to the start position.
  • Repeat for 50 seconds before taking a 10-second break and switching sides.

Kneeling Exercise Slider Arm Reach

This exercise is highly effective for toning the back of your arms. It is excellent for strengthening the core and upper body muscles.

  • Starting with your face down, plant your hands on the floor and position your elbows directly below the shoulders.
  • Keep legs slightly bent at a 90-degree angle so that just feet hover above the ground.
  • Now press into palms to lift the body off the surface in one straight line from shoulder blades to knees; hold this pose by contracting midsection muscles and buttock muscles.
  • Keep your neck in a neutral alignment and take deep breaths while looking at the ground.
  • Stretch out one arm ahead of you, and bend the opposite elbow to perform a single push-up before returning it to its starting point.
  • Repeat this on the other side for maximum impact!
  • Alternate sides with each repetition for ultimate efficiency and effectiveness.

Sliding Forearm Plank to Pike

This is one of the ab slider exercises that can be used to develop core and upper body strength.

  • Relax your body and lie on the floor with your elbows placed directly beneath your shoulders.
  • Keep both feet flexed while placing exercise sliders underneath each foot. Additionally, be sure not to clasp your hands in front of you as it can strain the shoulder muscles. Instead, keep them parallel to one another for improved safety and comfort!
  • Firmly press your forearms and toes onto the ground so that only those body parts are touching.
  • Lift your hips to form an inverted "V" in the air while breathing normally and keeping your head aligned with a neutral gaze toward the floor.
  • Your entire body should be hovering slightly above ground level as you draw your navel toward your spine, tensing up all of your glutes for maximum stability.
  • As you raise your hips, let your head hang between both hands.
  • Gradually bring yourself back down to the initial forearm plank position.
  • Repeat this exercise for 1 minute before taking a short break and repeating the sequence.


These dumbbell and exercise slider exercises are a great way to get a full-body workout and strength training session in 20 minutes. Sliders will strengthen the muscles of your upper body, core, lower body, and arms. These ab slider exercises can be modified to fit any fitness level. Give this ab slider routine a try today to build strength throughout your body!

Reading List

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

  • The Science of Sweat: Why Do Overweight People Sweat More Than Others?

    Sweating is a natural process that helps regulate body temperature and maintain homeostasis. However, it is common...

  • Waking Up Tired? 10 Quick Ways to Banish Morning Fatigue

    Tired of feeling groggy and exhausted every morning? If so, you are not alone. Millions of people worldwide strugg...

  • The Importance of Taking Dietary Supplements & How They Can Help You Live a Healthier Life

    Do you ever wonder if the multivitamins you are taking are even working for you? Do you believe that supplem...

  • 10 Hacks to Being Successful At Reverse Dieting

    So, you've completed an intense dieting period and feel great about yourself. You've lost weight, eating healthier...

  • Top 5 Ways to Gain a Muscular Body Without Going to Gym

    Due to the fact that many gyms and fitness studios are still closed due to the pandemic, it's essential to find th...

  • Speed Up Muscle Recovery 10x Faster

    Giving your body some time to recover after a hard workout session is vital to healthy living. Eating the right fo...

  • Fit and Active: How Exercise Snacks Can Revolutionize Your Daily Routine

    Incorporating physical activity into your daily routine doesn't have to be a daunting task. In fact, recent resear...

  • Boosting Cognitive Abilities in Older Adults: The Potential of Flavanol Consumption

    New research conducted by a multinational team of researchers suggests that consuming flavanols, a type of dietary...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

    Related Products to This Article