No Gym, No Excuses: Glider Disc Workout

By Will Gill | March 27, 2019


We all love a good gym workout—especially a Tough Mudder Bootcamp workout. But we don’t always have the time to get there. (Heck, if you live in a congested city, just getting to the gym can feel like a workout itself.) That's why it makes sense to have some seriously sweat-inducing home workouts in your training arsenal, too. 

SHOP: Tough Mudder Training Kit

Keeping a few ancillary items at home like glider discs, resistance bands (available in the Tough Mudder Training Kit), and dumbells is all it takes to get in a good workout, wherever you’re at. Prime example: Will Gill's 20-minute workout using glider discs that you can do at home, in the park, or in the hotel room when you’re on the road.


20-Minute Glider Disc Workout


Warm up with 5 minutes of foam roll & stretching

  • Run in Place — 3 sets: 15 seconds on/15 seconds rest

Home workouts - glider discs - run in place

This is a great start to warm up the body. Run in place with high knees. For added focus, bring your elbows to a 45º bend with your hands directly above your knees. As you run, try to touch the knees to the palms. Run for 15 seconds. Rest for 15 seconds. Repeat two more times. A good repeat timer app will come in handy here. 

  • Alternating Push Away — 3 sets: 3 pairs, alternating sides, 30 seconds rest

Home workouts - glider discs - alternating push aways

Here’s where the lats and biceps come into play. Begin in a push up position with each hand on a glider disc. Using a medium tempo, push one arm forward until fully extended. Return by pulling the arm back to the push up position. Repeat the same for the other arm to complete the pair. Repeat two more pairs to complete a set.

  • Reverse Lunge — 3 sets: 6 reps each side, 30 seconds rest

Home workouts - glider discs - reverse lunge

You’ll only be using one glider disc for this exercise, but trust that both your legs and glutes are going to feel it! Use your disc to glide back into a reverse lunge at a medium tempo and return to start. Complete 6 repetitions on one leg. Repeat for the other leg to complete a set. Rest only 30 seconds after the pair. Repeat 2 more sets.

  • Knee Tuck-Push Up — 3 sets: 6 reps, 30 seconds rest

Home workouts - glider discs - knee tuck push up

This two-in-one combo is all about the core and chest. Place feet on the glider discs then execute a push up. (Newbie? Learn how to do a push up correctly.) At the top of the push up, pull your knees up to your chest. Return your legs to full extension to complete the set. Repeat 5 more times. 


Will Gill has been part of the TMHQ team since 2016. He's a Los Angeles-based personal trainer and travels across the U.S. motivating Mudders as the start line emcee. You can also catch him DJing in the new Mudder Village Festival. Follow him on Instagram and get your song requests in before he hits your city.