Gliding Disc Ebook

gliding discs
YOUR GUIDE TO T H E BE S T G L ID I N G D I SC EX ERCIS ES & WORKOUTS
www.bondibalance.co
“We lc
l come
ome to
o
t the
t h eBOBONDI BALA NC E G LIDIN G
DISCS and to the
t h eBOBO NDI BALANC E sq uad”
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ad
CONGRATULATIONS
The #1 tool for balancing and toning your body

Our BB Gliding Discs were designed as a portable and body toning tool to target
The Gliding Discs are used daily by our Personal Trainers, Pilates Instructors and Physical
Therapists on all our clients at our clinic in Bondi. We’re very proud of the quality and
durability of our Bondi Balance Gliding Discs, but remember to get the MOST out of this
product we highly recommend you follow our workout guides!
the maximum ben from the product. The ebook includes awesome exercises and bonus
workouts including a HIIT (High Intensity Interval Training) workout.
away new products at MASSIVE discounts. Join our #bondibalancesquad to receive these
and more – email [email protected] with “discount list” in the subject.
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BEFORE GOING FURTHER PLEASE READ BELOW:
HARD SURFACES
SOFT SURFACES
On carpet, use the use the fabric side ONLY to
prevent damaging your home
surfaces and the product.
DO NOT USE T HI S P ROD UC T I F YO U H AVE T HE FO L LOWI N G:
Abdominal Serious spinal, neck, Pregnant If it increases your

hernia shoulder or hip injury unless
finished using it
or physical therapist
DISCLA I MER
responsibility for their safety and know their limits. Before partaking in the exercises in this or any other
program, be sure that your equipment is well maintained, and do not take risks beyond your level of
light-headedness, dizziness, or shortness of breath, increase in pain, numbness or pins and needles while
pressure, or diabetes, if you are overweight. If your physician recommends that you don't use this or any
other product, please follow your doctor's orders.
Bondi Balance
7 BONDI BALANCE LLC
prior permission of BONDI BALANCE.

TABLE OF CONTENTS
01 FAQ’S pp - 1
03 KNEE TUCK pp - 3
04 MOUNTAIN CLIMBER pp - 4
05 WIDE MOUNTAIN CLIMBER pp - 5
06 PIKE pp - 6
07 SIDE KNEE TUCK pp - 7
08 REVERSE TUCK/HAMSTRING CURL pp - 8
09 REVERSE LUNGE pp - 9
10 SLIDING BURPEES pp - 10
11 SLIDING JACK INTO WIDE SQUAT pp -11
12 CORK SKREW pp - 12
13 AB ‘WHEEL’ GLIDE OUT pp - 13
14 ARM CIRCLES pp - 14
15 SIDE & CURTSY LUNGE pp - 15
16 HIP ABDUCTION pp - 16
17 BIKINI BODY 21 DAY PROGRAM pp - 17
18 FAT BURNER 21 pp - 30
19 POST FLIGHT GLIDING DISC WORKOUT pp - 42

FAQ’S
WHY IS THE DISC SMALLER THAN MY FOOT?
They are designed that way for safety. Only the ball of the foot should be on the disc. This way
you can put your heel down quickly if you need to stop the disc from sliding.
WHICH SIDE DO I USE FOR HARD FLOORS/WALLS OR TILES?

Use the fabric Bondi Balance side.
WHICH SIDE SHOULD I USE FOR CARPET?
CAN I USE THEM ON CONCRETE?
the product, our advice is to not use them on concrete.
HOW MANY OF EACH EXERCISE SHOULD I DO?
If you want to get stronger and more toned you could do 1 to 3 sets of 8 to 15 reps.
If you want to build your endurance you could do 1 to 3 x 20 to 30 reps.
MY MUSCLES WERE SORE THE FOLLOWING DAY! WHY?
If you haven’t exercised much your muscles may be sore the next day. The bad news is they will
onset muscle soreness). It is very normal and how muscle grows. If it lasts anymore than 4 days
1
FAQ’S
I HAVEN’T EXERCISED FOR A WHILE, AND AM A BIT WORRIED ABOUT STARTING.

CAN YOU RECOMMEND THE MOST APPROPRIATE EXERCISE DOSAGE FOR ME?
If you are not fit, recently injured or have had a baby in the past 12 months you must start slowly.
Consider 1 x 8 reps for your first exercise. Consider just picking 3 exercises of any area you want
to target and do 1 x 8 of each exercise with 60 seconds rest between exercises.
You should never experience any pain during the exercise. If you do please stop
the exercise. You will however feel a burn in the muscle you haven’t worked for a while which we
LOVE.
I AM PRETTY FIT & WANT TO REALLY TONE MY BACKSIDE AND CORE. WHAT
SHOULD I DO?
If you are pretty fit try our programs. That will test how fit you are :)
MY PHYSICAL THERAPIST WANTS ME TO USE THESE FOR REHABILITATION, ANY

SUGGESTIONS?
I HAVE A DIFFERENT QUESTION, WHO CAN I ASK?
[email protected]
so you love them as much as we do.
2
KNEE TUCK
START
Gently tense your abdominal muscles to stabilize

your spine.
Pull your shoulder blades gently back and down.
Very gently tuck your chin in
MOVE
Pull knees into touch chest slowly
Focus on keeping your core (stomach) lightly
Push your feet back to extend into a high plank
you overextend you will hurt yourself)

Repeat
3
MOUNTAIN CLIMBER
START
feet on discs
Gently tense your abdominal muscles to
stabilize your spine
Pull your shoulder blades gently back and
down
MOVE
heel a few inches o the ground
chest then repeat on the other side
as quickly as possible
Note:
Placing your feet towards the inner part of the
discs will help to keep the slides from colliding.
4
WIDE MOUNTAIN CLIM BER
START
feet on discs
down
MOVE
right arm (like a low lunge) hovering heel a

few inches o the ground
outside of your right arm then repeat on the

other side
as quickly as possible
5
PIKE
START
In high plank with both feet on discs
down
MOVE
Focus on engaging your core lightly to
stabilize your spine and hike hips toward the
ceiling, pulling feet in toward hands, leaving
hands and shoulders in the same place
Remember not to overextend and always
will hurt yourself
6
SIDE KNEE T UCK
START
down
MOVE
Bring knees in toward chest and then slide
both feet to the right
Finish with both feet outside of your right
hand
repeat on the other side
7
Advanced
REVERSE TUCK/ HAM S TRING CUR L
START
Lie faceup with knees bent, both feet on
discs, gently pull shoulder blades back and
engaging glutes (back side) and hamstrings

(back of thigh)
MOVE
From there, slide both feet away from your
Once legs are extended pull feet back in,
Repeat
Make it easier:
This is a good hamstring, knee and gluteal
Note:
Keeping your hips raised will increase the
8
REVERSE LUNG E
START
Standing with both feet on discs
Be sure to stand tall gently tucking your chin
in, shoulders lightly back and in line with your
hips
MOVE
Bend right leg and slide right foot backwards
into a comfortably stretched low lunge (do
not go too far or you will injure yourself),
Straighten right leg and pull right foot in to
Repeat on the other side
Make it easier:
If you feel yourself wobbling all over the show,
remove disc from under the front foot for more
stability
feel more stable
Make it harder:
When this becomes easier try some harder ones.
9
Advanced
SLIDING BURPEES
START
Standing with both feet on discs
hips
MOVE
Squat down, place hands on the ground,
Pull knees back to chest and stand

Repeat
Make it harder?
before pulling knees back to chest.
10
SLIDING JACKS INTO WIDE SQUAT
START MOVE
Standing with both feet on discs Push out as quickly as possible and come into
Be sure to stand tall gently tucking your chin a low, wide squat making sure there is no
in, shoulders lightly back and in line with your knee pain, with toes turned out to the side
hips
simultaneously raise arms overhead into a
clap
Using the inner thighs and core, pull legs back
together as quickly as possible as you bring
hands down to your sides (like a jumping jack)
Repeat
11
Advanced
CO RK SCREW
START
down
MOVE
Slide right foot forward and across your body,
all your weight is on your right hand)
12
AB ‘WHEEL’ G LIDE OU T
START
may want a towel or mat under your knees

for this move)
down
Lightly tuck in your chin
MOVE
Slide hands out in front of you to a
comfortable stretch
Exhale and contract the abs to slide back to
in a comfortable zone
Make it harder:
Make it easier:
Push each arm forward individually.
exercise.
Think about keeping your chin lightly tucked in
and imagine drawing your shoulder blades to the
opposite pockets.
Keep this good posture throughout the exercise.
13
ARM CIRCLES
START MOVE
Slide one arm forward, and then make a large
on discs, gently tense your abdominal arc as you slide right arm around and to the
muscles to stabilize your spine right side of your body
down the other side
Gently tuck in your chin (Think: Wax on, wax o )
Make it easier:
Drop to your knees.
Do this also if you have had a shoulder or neck
injury in the past 2 years.
14
SIDE LUNG E
START
Standing with one foot on disc
hips
MOVE
Using only one disc, slide laterally (to one
side) on one leg
Be sure to keep tall with your head in line
with your hips
Once you reach a comfortable depth, contract
Repeat on other leg
CURTSY LUNG E
START
Standing with one foot on disc
hips
MOVE
Using only one disc, slide backwards and
Be sure to keep tall gently tucking in your

chin, shoulders lightly back
Once you reach a comfortable stretch,
15
Advanced
HIP ABDUCT ION
START MOVE
With your hips above your knees Slide open one knee to a comfortable stretch
(and with knees together) Then contract and slide the same knee back
Both knees on the discs to the middle
Make it harder:
Slide open both knees to a comfortable
Contract and bring both knees back to the

midline.
16
Bikini Body 21 Day Program
help with fat loss.
Day 1 - Upper Body
Push Ups
4 Sets 12 Reps
Maximum of 40 seconds rest between sets.
Chair Dips
4 Sets 12 Reps
Arm Circles
4 Sets 12 Reps on each side
Cork screw
17
Day 2 - Glutes
Reverse Lunge
Side Lunge
Sit Squat
4 Sets 12 Reps
Curtsy Lunge
Day 3 - HIIT on Bike/ Rowing Machine
2 minute warm up followed by 30 seconds as fast as you can followed by 30 seconds

slow recovery for 20 minutes.
18
Day 4 - Abdominals
Ab Wheel Glide Out

3 Sets 5 Reps
Plank
3 Sets 40 Seconds
Pike
3 Sets 10 Reps
3 Sets 15 Reps
Notes: Complete one set of each of the above without stopping, rest for one minute and repeat above
Day 5
19
Day 6 - Full Body HIIT
Burpees
5 Sets 20 Seconds
Mountain Climbers
5 Sets 20 Seconds
Reverse Lunge
5 Sets 20 Seconds
Sliding Jacks into wide squat

5 Sets 20 Seconds
Squats
5 Sets 20 Seconds
Notes: Do the entire list without stopping. Rest for 45 seconds and repeat for a total of 5 sets.
20
Day 7
Day 8 - Upper Body
Push Ups
4 Sets 12 Reps
Chair Dips with 1 leg in the air

4 Sets 12 Reps
Arm Circles
4 Sets 12 Reps
Cork screw
21
Day 9 - Glutes
Reverse Lunge with dumbbells

Maximum of 40 seconds rest between sets after both sides done.
Glute Med Ball on Wall Exercise with mini exercise ball

Side Lunge
Sit Squat
5 minute walk up followed by 30 seconds as fast as you can, followed by 30 seconds

slow recovery for 25 minutes.
22
Day 11 - Abdominals
Ab Wheel Glide Out

3 Sets 5 Reps
Plank
3 Sets 40 Seconds
Pike
3 Sets 10 Reps
Bow and Arrow

Day 12
23
Burpees
5 Sets 20 Seconds
Wide Mountain Climbers

5 Sets 20 Seconds
Push Ups
5 Sets 20 Seconds

5 Sets 20 Seconds
Side Lunges
5 Sets 20 Seconds
Notes: Repeat the whole list without stopping. Rest for 30 to 45 seconds and repeat for a total of 5 sets.
24
Day 14
Day 15 - Upper Body
Push Ups
4 Sets 12 Reps
Chair Dips one leg off

4 Sets 10 Reps on each leg
Arm Circles
4 Sets 15 Reps
Cork screw
25
Day 16 - Glutes
Reverse Lunge
Side Lunge
Wall Glute Exercise

Split Squat
4 Sets 10 Reps
Curtsy Lunge
26
5 minute warm up. 30 seconds as fast as you can, followed by 30 seconds slow recovery
for 30 minutes.
Day 18 - Abdominals
Ab Wheel Glide Out

3 Sets 20 Reps
Plank
3 Sets 40 Seconds
Side Knee Tuck

Pike
3 Sets 15 Reps
Criss Cross
Notes:
27
Day 19
Active Recovery walk at a brisk pace for 14000 steps.
Burpees
5 Sets 30 Seconds
Wide Mountain Climbers

5 Sets 30 Seconds
Side Lunges
5 Sets 20 Seconds

5 Sets 30 Seconds
Wall SQUATS
5 Sets 30 Seconds
28
Day 21
Go and enjoy Medena triple choc fudge, or a cheat meal.

You just earned that!
29
Fat Burner 21
The goal of this program is to kick that metabolism into gear, burn fat and lose weight fast. This means
Day 1 - Legs
2.5 minutes of skipping. If you don’t have a skipping rope then use an imaginary skipping rope. The main
thing is to get that heart rate up. Follow this with 2.5 minutes of shadow boxing. Pretend to box throwing
straight punches, then hooks, and uppercuts. Just keep moving.
Reverse Lunge
30 seconds
Curtsy Lunge
30 seconds
Note: Have one minute rest once you have

completed this whole list. Repeat the
Jump Squat Finish with HIIT Run/Bike get on the treadmill or

30 seconds this HIIT set: outside for 5 minutes. Once you have
done this run/cycle as fast as you can
for 30 seconds and follow this with a
slow jog for 30 seconds repeat for 15
minutes total.
Jump Lunge
30 seconds
Explode from one lunge to the other

side without a break as fast as you can
control. If you lose control slow down.
30
Day 2 - Arms
Push up
30 seconds
Bench dip
30 seconds
Curtsy Lunge
High Knees
30 seconds
Run on the spot as fast as you can bringing

your knees as close to your chest as possible.
Arm Circles
30 seconds
Notes: Have one minute rest once you have completed this whole list. Repeat the circuit for a total of
Day 3
31
Day 4 - Legs
thing is to get that heart rate up. 2.5 minutes of shadow boxing. Pretend to box throwing straight
punches then hooks and uppercuts. Keep moving.
Side Lunge
30 seconds
Reverse Lunge
30 seconds
Curtsy Lunge
30 seconds
Wall Glute Exercise

30 seconds
Note: have
Have one minute rest once you
completed this whole list.
Repeat the circuit for a total of
Squat with ball Finish with

30 seconds this HIIT set: outside
HIIT Run/Bike get on the treadmill or
for 5 minutes. Once you have
done this run/cycle as fast as you can
for 30 seconds and follow this with a
slow jog for 30 seconds repeat for 15
minutes total.
32
Day 5
Day 6 - Arms
Push up
30 seconds
Bench dip
30 seconds
Curtsy Lunge
30 seconds
High Knees
30 seconds
Arm Circles
30 seconds
33
Day 7
Steady State Cardio Run/ Bike/ Rowing Machine moderate effort 30 minutes.
Day 8 - Legs
5 Minute jog around park or 5 minutes of skipping.
Hamstring curl
30 seconds
Jump squat
30 seconds
Reverse lunge
30 seconds
High Knees
30 seconds
Note: Have 40 seconds rest once you have completed this whole list. Repeat the circuit for a total of
Finish with HIIT Run/Bike get on the treadmill or outside for 5 minutes. Once you have done this run/cycle as fast
this HIIT set: as you can for 30 seconds and follow this with a slow jog for 30 seconds repeat for 15 minutes total.
34
Day 9 - Arms
Push up
30 seconds
Bench dip one leg off ground

30 seconds
Curtsy Lunge
30 seconds
High Knees
30 seconds
Arm Circles
30 seconds
Notes: Have 45 seconds rest once you have completed one set of each of the above. Repeat the circuit four
Day 10
35
Day 11 - Legs
thing is to get that heart rate up. 2.5 minutes of shadow boxing. Pretend to box throwing straight
punches then hooks and uppercuts.
Sumo Squat
30 seconds
Side Lunge
30 seconds
Reverse lunge
30 seconds
Wall Glute Exercise

30 seconds
Note: have
Have 45 seconds rest once you
completed one set of each of
the above. Repeat the circuit four
Hamstring Curl Finish with

30 seconds this HIIT set: HIIT Run/bike get on the treadmill
or out at park/ road run as fast as
you can for 30 seconds and jog
slowly for 30 seconds repeat for
20 minutes total.
36
Day 12
Day 13 - Arms
Push up
30 seconds

30 seconds
High Knees
30 seconds
Arm Circles
30 seconds
Notes: Have 45 seconds rest once you have completed one set of each of the above. Repeat the circuit four
Day 14
Steady State cardio run/ bike moderate effort 30 minutes.
37
Day 15 - Whole Body Explosive HIIT
Jump Lunges
45 seconds
Burpees
45 seconds
High Knees
45 seconds
Curtsy Lunge
45 seconds
Sliding Jacks into Wide Squat

45 seconds
Skipping Notes: Go through this whole program

without a break. Have 45 seconds
45 seconds recovery. Do the above four
38
Day 16
Steady State Cardio Run/ Bike moderate effort 30 minutes. Run or Cycle slowly. You will most likely have
some DOMS (delayed onset muscle soreness) or sore muscles from the explosive day 15. The recovery jog
will help your recovery and sore muscle feeling disappear within a couple of days. It is normal to be walking
l.
Day 17
Sumo Squat
40 seconds
Wall Glute Exercise

40 seconds
Reverse Lunge with dumbbells

40 seconds
Side Lunge
40 seconds
39
Day
Split Squat
40 seconds
Hamstring Curl
40 seconds
Note: Go through this whole program without a break. Have 45 seconds recovery and repeat. Do the above
Day 18
HIIT Run/bike get on the treadmill or out at park/road run as fast as you can for 30 seconds and jog slowly
for 30 seconds repeat for 30 minutes total.
Day 19
Day 20 - Arms
Push up
40 seconds

40 seconds
40
Day 20 - Arms (Continued)
High knees
40 seconds
Arm circles
40 seconds
Day 21
Steady State Cardio Run/ Bike moderate effort 30 minutes
Enjoy some well earned chocolate a cheat meal or a glass of vino!

You deserve this!
41
Here’s our BB Post Flight Gliding Disc
Workout, which I’ve broken down into 3
levels, choose what fits you best.
want to start your holiday on the right note
and get that body moving before moving poolside! Check out below
20 second reps, followed by 15 seconds of rest. Be ready to

start the next exercise by the end of your 15 second rest period. ENJOYMENT!
30 second reps, followed by 15 seconds of rest. Be ready to start the next exercise by the end of
your 15 second rest period. FEEL THE BURN!
Hardcore: 40 seconds, followed by 10 seconds of rest. Be ready to start the next exercise by the end of
your 15 second rest period. SUFFER!
AND GO Wide Mountain Climbers
START
Gently tense your abdominal muscles to stabilize your spine.

Very gently tuck your chin in.
42
MOVE
ike a low
lunge) hovering heel a few inches off the ground.
leg to the outside of your right arm then repeat on the other side.
ible.
43
AND GO Pike
START
In high plank with both feet on discs.
Very gently tuck your chin in.
MOVE
Focus on engaging your core lightly to stabilize your spine and hike hips
toward the ceiling, pulling feet in toward hands, leaving hands and
shoulders in the same place.
44
AND GO Ab exercise slider glide out
START
e any
move).
Lightly tuck in your chin.
MOVE
Slide hands out in front of you to a comfortable stretch.
45
AND GO Burpees Exercise Sliders style
START
Start by standing with both feet on discs.
Be sure to stand tall gently tucking your chin in, shoulders slightly back
and in line with your Hips.
MOVE
Squat down, place hands on the ground, and slide back into a high plank
Pull knees back to chest and stand.

Repeat.
46
AND GO Reverse Lunge
START
Start by standing with both feet on discs.
Be sure to stand tall gently tucking your chin in, shoulders slightly back
and in line with your Hips.
MOVE
Bend right leg and slide right foot backwards into a comfortable
stretched low lunge (do not go too far or you will injure yourself),
Repeat on the other side.
47
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gliding discs

YOUR GUIDE TO T H E BE S T G L ID I N G D I SC EX ERCIS ES & WORKOUTS

The #1 tool for balancing and toning your body

DON’T FORGET! JOIN OUR COMM UNIT Y

DO NOT USE T HI S P ROD UC T I F YO U H AVE T HE FO L LOWI N G:

Abdominal Serious spinal, neck, Pregnant If it increases your

7 BONDI BALANCE LLC

prior permission of BONDI BALANCE.

05 WIDE MOUNTAIN CLIMBER pp - 5

07 SIDE KNEE TUCK pp - 7

08 REVERSE TUCK/HAMSTRING CURL pp - 8

11 SLIDING JACK INTO WIDE SQUAT pp -11

13 AB ‘WHEEL’ GLIDE OUT pp - 13

15 SIDE & CURTSY LUNGE pp - 15

17 BIKINI BODY 21 DAY PROGRAM pp - 17

19 POST FLIGHT GLIDING DISC WORKOUT pp - 42

WHICH SIDE DO I USE FOR HARD FLOORS/WALLS OR TILES?

WHICH SIDE SHOULD I USE FOR CARPET?

CAN I USE THEM ON CONCRETE?

the product, our advice is to not use them on concrete.

HOW MANY OF EACH EXERCISE SHOULD I DO?

If you want to build your endurance you could do 1 to 3 x 20 to 30 reps.

MY MUSCLES WERE SORE THE FOLLOWING DAY! WHY?

I HAVEN’T EXERCISED FOR A WHILE, AND AM A BIT WORRIED ABOUT STARTING.

MY PHYSICAL THERAPIST WANTS ME TO USE THESE FOR REHABILITATION, ANY

I HAVE A DIFFERENT QUESTION, WHO CAN I ASK?

Gently tense your abdominal muscles to stabilize

Push your feet back to extend into a high plank

you overextend you will hurt yourself)

heel a few inches o the ground

chest then repeat on the other side

right arm (like a low lunge) hovering heel a

outside of your right arm then repeat on the

Remember not to overextend and always

will hurt yourself

repeat on the other side

REVERSE TUCK/ HAM S TRING CUR L

engaging glutes (back side) and hamstrings

Once legs are extended pull feet back in,

This is a good hamstring, knee and gluteal

Straighten right leg and pull right foot in to

Repeat on the other side

feel more stable

Pull knees back to chest and stand

all your weight is on your right hand)

Repeat on the other side

may want a towel or mat under your knees

Repeat on other leg

Be sure to keep tall gently tucking in your

HIP ABDUCT ION

Contract and bring both knees back to the

help with fat loss.

Day 1 - Upper Body

Maximum of 40 seconds rest between sets.

Maximum of 40 seconds rest between sets.

Maximum of 40 seconds rest between sets.

Maximum of 40 seconds rest between sets.

Maximum of 40 seconds rest between sets.