The Spiderman Walk Out sound cool, looks easy (fyi: it’s not), hits hard and attacks the abs. Just a few times a week and you’ll see and feel the core tone right up!

1. Starting at the edge of a mat or carpet with arms and feet shoulder width apart, stick your butt in the air at roughly a 40 degree angle
2. Begin by sliding your arms forward. Then take small steps with your feet to maintain that 40 deg. angle.
3. Repeat until you reach the end of the mat/carpet, and restart as many times as possible.

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The OctaSlider™ Hard Floor Pro Caps are soft PVC caps (much like edged coasters) that fit precisely over the base of the OctaSlider™ handles and the OctaSlider™ Toe Sliders. The base of these PVC Hard Surface Floor Pack is laminated with high-density felt and is designed to slide smoothly on any hard surface including hardwood, vinyl, marble, or linoleum. They will last indefinitely. Each OctaSlider™ Hard Floor Prop Pack includes 4 caps, one each for the handles and toe sliders. The primary material in the OctaSlider™ Hard Surface Floor Pack is exactly the same as is used in the OctaSlider™ handles. It is pliable and will “stick” to the base of the OctaSliders™ and provide a solid foundation for the OctaSlider™ exercise program workouts.

With the OctaSlider™ Hard Floor Pro Pack you can use the OctaSlider™ system anywhere indoors on virtually any surface. The OctaSlider™ Hard Floor Pro Pack sells for $29.95 plus $8.95 P&H.

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Are you ready for a gut-wrenching workout?

1. Get down in plank position with your OctaSlider™ handles
2. Keeping plank position, slide the right handle in a circular motion and lift up
3. Repeat with your left arm

Keep at it until you can’t do anymore!

The post Video: Extended Plank Row appeared first on OctaSlider.

Are you up for a challenge? The OctFlys attack the chest from angles that defy gravity! Can you handle it?

• hands on handles and feet on ground shoulder width apart
• hands start together
• spread hands apart lowering body to floor and pull back in
• repeat
• knees can be lowered until enough strength is built to complete the full version

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Stretching before and after a workout is very important, but no matter how much you stretch, you probably aren’t massaging out all the tight knots in your muscles. The foam roller is versatile; you can use it for almost every part of your body. For those who have sore backs and shoulders, foam rolling can get out the kinks. For runners, it can be especially helpful for the legs. Common problems in runners are shin splints and IT (iliotibial) band pain. Rolling the foam roller under the calf muscles can help to loosen those muscles and prevent shin splints. For the IT (iliotibial) bands, the band that runs on the outside of the leg from the hip to just below the knee, will find that the foam roller works wonders and will help keep your muscles refreshed for more frequent runs. Besides what’s been mentioned, there are a myriad of other uses for the foam roller.

Regular use of a foam roller can have the following benefits, and much more:

• Prevent common injuries: Exercise-related injuries often arise from the muscles being too tight. By keeping a regular routine of foam rolling, you ensure that tight muscles do not become trigger points for injury. Foam rolling before exercise can help decrease the likelihood of injury during exercise, and post-workout foam rolling can help loosen up the muscles you used, and help you recover faster for your next workout.

• Helps ease stress: If your muscles are wound up, using a foam roller can help get rid of the built-up tension. Even if there aren’t specific muscle groups that you want to target with the  roller, an all-over body routine can help you relax. This is incredibly useful for those who’ve been sitting at a desk for a long period of time.

• Maintains flexibility: Stretching before and after workouts will help maintain flexibility, but not as well as a foam roller will. Using a foam roller regularly can help improve your joints’ range of motion.

• Reduces soreness and cramps: The foam roller helps to reduce lactic acid build-up in the muscles which otherwise causes soreness and cramps.

Most gyms will be equipped with a range of different foam rollers, and you can purchase one online or in most sports stores. It may hurt a little upon starting out, but will feel like a comfortable massage once you get used to it.

Try some exercises to start yourself off! Here are some for: the legs, hip-flexors, and arms.

 If you still aren’t convinced, here’s my personal testimonial: Of all the times I went to physical therapy for knee pain, and after all my experiences with shin splints, the foam roller is the only thing to which I owe my ability to run without pain.

The post Foam Rolling: Roll Away the Muscle Tension appeared first on OctaSlider.

Are you up for a challenge? These Single Leg Pull-Thrus will have you sweating after your 8 repetitions. #WeChallengeYOU

• place one foot on the slider, with the other leg bent in the air
• get into pushup position
• using the foot on the slider, push the knee forward to make an approximate 45 degree angle between your waist and knee
• repeat 8 times
• alternate legs

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We are so impressed by each and every participant in the first ever OctaSlider™ Challenge! All of the hard work and effort they’ve put in has shown amazing dedication and the results are even more incredible! They’ve become new people in such a short period of time by adopting this brand new lifestyle! We know they’ll keep going and we can’t wait to see how much further the OctaSlider™ will take them! Have you got 8 minutes?

The post The OctaChallenge: Big Changes Little Time appeared first on OctaSlider.

Jana Busted the OctaChallengers’ butts again. We saw sweat dripping, cores stiffening and lots of heavy breathing! Everyone is in fine form and looking fantastic! No one can believe the amount of energy something so draining can provide: At the end of the class they are crawling out on their knees but by the end of the day they can’t wait until tomorrows class! Ignite your inner drive with OctaSlider!

The post The OctaChallenge: Jana Busting Butts appeared first on OctaSlider.

This exercise burns your core, arms, and lower body. A full range of movement like this really gets your muscles working! Can you handle it? Try 2 sets of 6 on each side to get maximum results:

OctaSlider Mountain Climber Push-Ups

1. Place both hands on the handles

2. Place both feet on the pads

3. Drop into a push-up position and slide foot to side and reach the knee up to the same side elbow

4. Repeat movement on opposite side, doing 2 sets of 6 on each side

The post OctaSlider Mountain Climber Push-Ups appeared first on OctaSlider.

Join Amanda Latona – 8-time Pro Bikini Champion and fitness cover model in a 14-minute workout featuring her favorite OctaSlider™ moves designed to lift your butt, tone your thighs, strengthen your core and firm your arms & chest. Combined with cardio intervals, this strength training, cardio blasting workout delivers cover model results – bikini not included!

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