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  • How Women Build Muscle
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Gliders 
Glider Workout: Leg Circles + Pushups
Inner and Outer Leg Circles:
Perform Inner and outer leg circles using the gliders, with a Pushup in between each rep. As far as the lower body, this exercise really hits the inner thighs along with the glutes. For the upper body, the triceps, shoulders, chest and abs get great workout.

Glider Spider Exercise
Strength & Flexibility:
This video shows you how to do 'spiders' with the Gliders. This is a great upper body strength workout as you have to do a pushups in a challenging position. Flexibility is a big part of this exercise. The hips, waist and lower back get a really good stretch. 

Using Exercise Bands with Gliders
Exercise Bands and Constant Tension:
Gliders are difficult enough by themselves, but when you add resistance bands, you take it to the next level. Your butt will be on fire! When using bands you have to keep constant tension on them, with your thighs/glutes throughout the exercise. This causes the glutes, hamstrings, thighs and abs to work even harder.

Glider Exercise: 'Spiders' using resistance bands and a weight plate
Making a difficult exercise harder:
This is a difficult exercise. 'Spiders' are difficult without a resistance band, but now, you not only have the addition of a band but also a weight plate that forces you to keep a tight circle. Flexibility, strength, endurance, you need all 3 for this exercise. Good luck with this one.

Exercise Combo Using Gliders
Glider Combo:
This is a combination of  Mountain Climbers, Inner and Outer Leg Circles, and Pushups done non-stop with gliders.
Stokes Fitness
Terry Stokes
[email protected]
Buffalo NY, 14217
​(716) 603-5251
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Weight Loss 
Transformation Program
Weight Loss Transformation Challenge For Women
  1. Can be done at home or the gym
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  3. ​All you need are some dumbbells
  4. Lifetime access
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Workout, weight loss and diets articles for women
Most Popular Articles:
  • Eat Fat To Lose Fat?
  • Does Spot Reduction Work?
  • Do Detoxes Work?
  • How To Build Hamstrings
  • How To Get A Good Night's Sleep
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Exercise and workout videos for women
Most Popular Exercise Videos:
  • ​Glute Exercises 1
  • Advanced Exercises 2
  • Fat Loss & Cardio
  • Partner Workouts
  • Advanced 3: Pullups
  • Advanced 4: Pushups
  • Home
  • Diet program
  • ZOOM Page
  • Competition prep
  • Body Transformation
  • Exercise Videos
    • Glute Exercises 1
    • Glute Exercises 2
    • Weight Loss and Cardio Exercises
    • Triceps Exercises
    • Shoulders Exercises
    • Advanced Resistance Exercise Videos For Women (group 1)
    • Advanced Resistance Exercise Videos for Women (group 2)
    • Advanced Exercise Videos for Women - Pullups
    • Advanced Exercise Videos for Women - Pushups
    • Biceps and Triceps Advanced Exercise Videos for Women
    • Advanced Barbell Workouts Videos for Women
    • Base Exercises 1
    • Base Exercise 2
    • Ab Exercises 1
    • Ab Exercises 2
    • Partner Workouts
    • Riser Workouts 1
    • Riser Workouts 2
    • Combination Exercises
    • Barbell Exercises 1
    • Barbell Exercises 2
    • Agility Ladder 1
    • Agility Ladder 2
    • Glider Workouts
  • Articles
    • Sleep
    • Eat Fat to Lose Fat
    • How to Build Hamstrings
    • Leg Press Machine
    • Chia Seed Healthy Recipes
    • Is Cardio Necessary to lose body fat
    • Best Workout For Weight Loss
    • Does Spot Reduction Work
    • Overhydration
    • Do Detoxes Work?
    • Weight Loss Plateau
    • How To Be A Successful Personal Trainer
    • Diet Answer Q and A
    • Carbs
  • How Women Build Muscle
    • sec 2 How Women Build Muscle
    • sec 3 How Women Build Muscle
    • sec 4 How Women Build Muscle
    • sec 5 How Women Build Muscle
    • sec 6 How Women Build Muscle
    • sec 7 How Women Build Muscle
    • sec 8 How Women Build Muscle
  • Ozempic