Abs & Core Bodyweight Exercise Bodyweight TV Bodyweight Workouts Fat Loss

CST Bodyweight Glide Part One

Written by Ryan Murdock

(This article is part one of a seven part series. Be sure to grab each of the installments to assemble your complete 6-Degree CST Bodyweight Glide program...)

While a six-pack stomach may be the most conventional benchmark of athletic beauty, functional abdominal strength goes deeper and is far more important than vanity. A strong core improves your posture and reduces the likelihood of lower back pain. It plays a stabilizing role in virtually every movement you do—from carrying the groceries or bending down to tie your shoes to throwing a ball or pulling a heavy lift. It is also the source of power generation in most athletic activities.

We’re going to build a killer core with bodyweight exercise, in as little as 12-minutes per session.


By training in 6 degrees of freedom.

Training in 6-Degrees of Freedom

What the heck does that mean?

It’s a term we took from aviation, because it most accurately describes how your body moves through space.

We don’t move robotically through one plane at a time. Human movement is a complex weave through different planes and on different axes. If we take the three axes of conventional movement descriptions, we can think about moving both along and around those axes in order to take advantage of our true movement potential: 6-degrees of freedom:

CST 6 Degrees of Freedom

CST 6 Degrees of Freedom

  • Heaving: moving up and down
  • Swaying: moving right and left
  • Surging: moving forward and backward
  • Pitching: bending forward and backward
  • Yawing: twisting right and left
  • Rolling: turning right and left

The bottom line?

Training in 6-Degrees of Freedom will kick your ass faster than any other method.

Why does that matter? It means you’ll be finished training sooner. Training in 6-Degrees will also ensure that your body remains balanced. You won’t waste time dealing with overuse injuries, or overcompensations created by doing the same repetitive movements in the same planes day after day.

That’s a brief primer on the theory. Let’s get to the program.

CST Bodyweight Glide Part One

This program is designed to shred your core in as little as 12-minutes per day using only bodyweight exercise.

The movements were designed to be done with those little plastic glide discs you’ve seen on TV. But the good news is you don’t need the discs. Socks, RMAX ultimate grappling shoes, and squares of felt all work on hardwood floors. Disposable paper plates work great on carpet. If you’re on a business trip and staying in hotels, tear a page out of one of the free glossy magazines in the desk drawer, or put the plastic laundry bag from the closet on your feet. Anything that will allow your feet to slide on the floor will work.

Movement one is the Heaving component: the knee in.

Remember, keep your shoulders packed, rotate your elbow pits forward, maintain good crown to coccyx spinal alignment, and activate your core with a hard exhale on every rep. These movements should be core driven.

Now go try it out for yourself!

If your response in the comments is good, we’ll reveal the next exercise. If you REALLY like where we’re going and speak out, we’ll reveal all six, and in the final installment I’ll tell you how to put it together into a training program.

Good luck!

(Click to read part two => bodyweight core workout)

About the author

Ryan Murdock


  • Coach Murdock, I am looking forward to this series. I am currently working on the Kong vault and this is so applicable. In this series are you going to focus any exercises on the posterior chain?

    I think I have incorporated a core exercise for each of the 6 degrees of freedom, but I am not sure about the rolling. Would that be like a Russian twist or a kettlebell windmill?
    .-= Richard´s last blog -> The Kong for Forward Pressing Strength =-.

  • Hi, Adam & Ryan,

    I thought I’d drop a short note to let you and other CSTers know that I’ve been using those plastic discs that you mention for awhile in my workouts and love them. They’re great for lunges and push ups variations and absolutely *fantastic* for abs training – way better than ab wheel, stability ball, or just plain planks. But you do not have to pay up to $40 for said plastic discs. I bought some furniture slides from Lowe’s, which are only $10 for four of them.

    Cheers, and keep up the great work, y’all.
    .-= Rosa´s last blog -> Kogi Truck!!!! I mean, Hankook Taqueria in West Side! =-.

  • Hey those Body-weight Glides are Awesome with a capital ‘A’!!!
    Looking forward to the next video along with Super tips as well.

    BTW, thanks everyone for your tips on economical discs….that what is so cool about here…..

    Enjoy a Great workout followed by a Super Great day!!

    .-= Bill´s last blog -> Boundrylessly Happy !! =-.

  • Great exercise, but I couldn’t clearly hear the instructions (including about reps), for a few reasons: spoke very quickly, including when repeating for emphasis; it seemed like the recording mike was far away from the speaker, so the quality sounded fuzzy. I couldn’t hear the comment about shoes though heard something about paper plates. (My headphones are working ok).

  • This is a great bodyweight exercise. I give some of my clients this exercise. I will modify for some by having them doing just one leg…then switch to the other one.

  • Looking forward to IMPROVING on that one! 🙂
    Could you explain what you mean by keeping the shoulders”packed”?
    And looking forward to the rest of the series – this is great stuff!!!Thanks Ryan!

  • Great, Ryan! I use paper plates with my clients to do sliding lunges, mountain climbers, etc…but this is a new one!! Can’t wait to try it and can’t wait for the next exercises….keep ’em coming!!

  • We do these on the slideboard with booties on; they are awesome. The only thing that hurts more is pulling your knees in as you rotate them from side to side, to activate the obliques-I am usually subject to some heavy sweating and profanity from clients at that point…

  • Hey Coach,

    Great exercise. Thanks. Looks like a double mountain climber. I mean a mountain climber with both feet moving together.

    Looking forward to the next exercises.

  • I’ve got a fractured metatarsal right now– watching this is almost too much, I want to join in on all the fun! Please keep them coming so I can work on healing while building a core exercise cache. Thanks guys!

  • Awesome movement for the Core!

    I do this on the slide with booties, with a stability ball, with sliders, paperplates and felt squares. As long as your feet are slippery and you pull with your abdominals your working it!

    Thanks, love what you’re all about!

    Keep them coming!
    .-= Linda Juranich´s last blog -> **Fitness Faux Pas; What NOT to do** =-.

  • Great stuff. Functional and portable. I am curious hoq this will all come together in a program. That is the magic.

  • This is a great exercise!! It really works the core, how do you keep coming up with these exercises that don’t take a huge amount of reps and are yet so effective?

  • Gentlemen! Thank you for the exercise. It’s similar to one in the Stag Crazy Workout. I have a question, When performing any workout (Stag Crazy, Exercises from the FUN-dementals e-Book) does it matter if the movement can’t be done for the full 30 seconds before one is unable to continue. I seem to get stuck in the mid portion of the six movements and, can’t continue ” until the bell rings”.

  • Thanks for the replies folks. Sorry to be so slow posting back, I’ve been on assignment in Syria for the past couple weeks and totally offline.

    >I am not sure about the rolling. Would that be like a Russian twist or a kettlebell windmill?

    Richard – stay tuned 😉

    Rosa – furniture slides work great. Another excellent option. Thanks!

    Eli – ninja maybe, but my neighbours would dispute the “friendly.” A bit more like Tom Waits “What’s He Building In There”…

    Stan – we filmed these clips at the end of a 2 day TACFIT cert in Hamburg, that was the best quality we could get with the equipment we had on hand.

    Margie – re: shoulders packed. It should feel like your shoulders are “sucked down” into the sockets, rather than feeling like your arms are stretched out. If you’ve got it correctly your arms won’t tire and your weight will be loaded over your entire structure. If incorrectly, your arms will quickly get shaky and gas out, because they’ll be supporting most of your weight.

    Brian – the red Clubbells are made by our new manufacturer in China. Look for announcements on the RMAX forum as soon as we finish working out distribution details.

    James – do I look like i eat cookies?!?! ;P

    >When performing any workout (Stag Crazy, Exercises from the FUN->dementals e-Book) does it matter if the movement can’t be done for >the full 30 seconds before one is unable to continue.

    John – take microrests within the set if necessary. Your goal is to crank out more reps this time than you did in your last set. As long as you increase by even one or two reps each time, you’ll get to the point where you can burst it out for the full 30 seconds. You can also try adjusting the pace – crank out some fast reps (with good form) and then slow a couple down to get a microrest before bursting again. Aside: there are some interesting things you can do with tempo and a metronome for speed strength. RMAX Faculty Coach Brandon Jones is working with this right now, and will hopefully produce some public resources on it.

    Rosa – I’m on twitter, but more for my writing work. Look under ‘roadwisdom’

    Thanks again folks, glad you’re enjoying these. They’re all in the can, so will be more to follow soon as long as the response is good.

  • This exercise appeals on so many levels.
    1} It requires no equipment.
    2} They are easy to learn and to do.
    3} They really and I mean REALLY work for me.
    4} I feel that with these exercises I have really COME HOME.
    In other words this is how my body should be exercised,

  • when doing the BBFL and say your doing time undertension of 30 / 1 minute but you are working both legs each side individually
    How do you set that up twice as long or what thanks johnb

    • John,

      Not sure I understand your question. If I’m following what I think you’re asking, alternate legs every other round. If the number of rounds is uneven, I usually add a round to even it out (i’d rather do more than less).

      You could also keep track and start with the opposite leg next session, so it evens out after two workouts.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.