Slider Supersets: A Free White Label Slider Workout to Brand & Share

White Label Workout of the Week: Slider Supersets

My workout equipment this week? Two plastic plates from the dollar store.

Not exactly high-tech lol… but they work. 😄

I can walk into the dollar store for one completely normal thing, spot a stack of plastic plates, and immediately start planning a workout. This is simply how my fitness brain works.

This week’s free White Label Workout is Slider Supersets — a total-body workout your clients can do with fitness sliders, towels, socks on hardwood, or a couple of plastic dinner plates.

Watch + Grab the Workout
Ro holding plastic plates used as workout sliders
A little behind the scenes

Why I chose this one for you

After almost 15 years in fitness, I still love finding simple ways to make movement feel fresh. Not different just for the sake of being different — but different enough to wake people up, make them curious, and give them a reason to press play.

And that is exactly why I create these weekly WOW resources for you.

I want to help you keep showing up for your audience with useful, professionally guided content that feels fun and valuable — while saving you the time, cost, and energy of creating it all yourself.

The workout is free. The real win is what it helps you do in your business.

Here’s the workout

Slider Supersets includes two total-body supersets. Complete 10 reps of each move and repeat each superset for 3 rounds.

Superset One
  • Curtsey Lunges
  • Sliding Bridge Hamstring Curls

This set targets the legs, glutes, and hamstrings while the core and hips work to keep everything controlled.

And those hamstring curls? They look innocent. They are not. 😄

Superset Two
  • Sliding Burpees
  • Lateral Sliding Push-Ups

This set brings in the upper body, core, coordination, and cardio. The goal is strong, smooth movement — not racing through the reps.

Sliders make familiar exercises feel completely different because the body has to stay connected and create control through the whole movement. It is a simple way to offer your clients a fresh challenge without asking them to buy a pile of equipment.

I put everything together for you. Now make it yours.

Check out the guided workout so you can see the exercises, coaching, and flow. Then grab whichever editable Canva format fits your business.

Add your logo, adjust the fonts and colours to match your brand, download, and share. You have full freedom to use these wherever your business can benefit from a content boost.

Horizontal Slider Supersets Canva workout preview
For email, portals & YouTube

📺 Horizontal Slider Supersets

Use this version in your emails, membership, client portal, Facebook page, YouTube channel, challenge, or wellness program.

Edit the Horizontal Workout
Vertical Slider Supersets Canva workout preview
For reels, stories & shorts

📱 Vertical Slider Supersets

Use this version for Instagram or Facebook Reels, Stories, TikTok, Shorts, or a quick social post that brings people back into your world.

Edit the Vertical Workout
One more business idea… 💡

This week’s WOW is actually a preview from The SPS Method.

If you watch right to the end of either Canva video, you’ll see that the final screen naturally introduces the full program.

That is there on purpose. 😊

You can leave that screen exactly as it is and use this free workout to introduce your community to The SPS Method. The workout delivers the value, and the final screen quietly shows them what they can do next.

Or, if you are promoting something different right now, simply replace that final screen in Canva with your own call to action.

Invite people into your membership. Promote an upcoming challenge. Point them toward your coaching program, email list, discovery call, or whatever your business is focused on this week.

That is one of the reasons I give you editable files instead of a locked video. You have the freedom to make the content support your goals.

The workout helps you serve. The final screen can help you sell.

And there is nothing pushy about giving someone a helpful next step when it genuinely connects to what they just enjoyed.

Every Tuesday, my goal is not simply to give you another workout. It is to give you another business asset — something that can save you time, support your people, strengthen your brand, and create another opportunity for your business to grow.

How can this help your business this week?

You do not have to turn this into a giant campaign. One useful piece of content can do a lot when you share it with intention.

1

Bring people back to your brand.

Post the vertical workout as a Reel or Short and invite people to save it, try it, or share what they used as sliders. It gives you a natural reason to start conversations and stay visible.

2

Add value to something you already sell.

Drop the horizontal version into your membership, program, portal, challenge, or client email as a surprise bonus. A thoughtful extra can make an existing offer feel more supported and complete.

3

Create an easy engagement moment.

Ask your community what unusual household item they have used as workout equipment. Cans? Towels? Backpacks? Toddlers? 😄 Then invite them to try the workout and report back.

Here is what I hope this gives you…

Not just another workout to post.

I hope it gives you a reason to connect with your audience, another way to support the people already inside your business, and one less piece of content you have to create yourself.

Because the more consistently you can show up with something useful, the more opportunities you create to build trust, keep clients engaged, and grow.

That is the whole reason I make these resources for you.

This week’s featured program

Want an entire slider program already done for you?

Slider Supersets is a sample from The SPS Method — Slide • Pulse • Sculpt.

The complete white label program combines creative slider training, pulsing movements, and sculpting strength work into a ready-to-brand experience you can build into your own offer.

It is already filmed, guided, and organized — so you can spend less time producing content and more time serving your people and growing your business.

Explore The SPS Method
The SPS Method white label workout program

From my studio to your business… ❤️

Thank you for letting me play even a small part in what you are building.

I never take that for granted.

Everything I create at White Label Workouts is designed to help you deliver a stronger experience, make your life easier, and give your business more room to grow.

I hope this week’s workout saves you time, gives your audience something fun to try, and helps your brand show up in a way that feels valuable and completely your own.

And as always, my door is open. Reach out anytime if you want to chat about how to use the workout or which White Label Workouts resources would best support your business.

Explore White Label Workouts Chat With Ro
Ro Little, founder of White Label Workouts

Happy sharing!

❤️ Ro