30 minute beginner workout with sliders

Here's everything you need to try our 30 minute beginner workout with sliders. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Mountain Climbers with Sliders
  • Slider Hamstring Curls
  • Sliding Reverse Lunge
  • Circuit 2
  • Deadbugs
  • Walk Forward on Forefoot with Internal Rotation

Circuit 1

Complete this round 3 times.

Mountain Climbers with Sliders

Complete 15 repetitions

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Core
Trunk
Anterior Core

Mountain climbers with sliders are an excellent anterior core exercise that should be performed by both athletes and general population clients.

Benefits of Mountain Climbers with Sliders

The main benefits of mountain climbers with sliders is gaining both strength and endurance in the anterior core muscles. It may also give some secondary benefits for beginners who are not adapted to taking their own body weight in the top of press up position.

How To Do Mountain Climbers with Sliders

  1. Start in the top of press up position with the feet on sliders.
  2. Keep one leg straight while you bring the other knee towards the chest.
  3. Once the knee is as close to the elbow as able, alternate the legs and bring the other knee to the chest while you straighten the other leg.
  4. Ensure a tight core position is held throughout the movement.

Coaching Tips For Mountain Climbers with Sliders

Follow these cues to perform Mountain Climbers with Sliders correctly:

  • Maintain a slightly rounded back throughout in order to keep tension in the abdominals
  • Move slowly with control.

Slider Hamstring Curls

Complete 5 repetitions

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Breathing Position
Upper Body
Shoulder Health

Coaching Tips For Slider Hamstring Curls

Follow these cues to perform Slider Hamstring Curls correctly:

  • Create a lot of tension in the hamstring before attempting the curl
  • Only go as far as you feel comfortable.

Sliding Reverse Lunge

Complete 8 repetitions

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Secondary
Lower Body
Squat

Coaching Tips For Sliding Reverse Lunge

Follow these cues to perform Sliding Reverse Lunge correctly:

  • Slowly slide one leg back bringing the back knee to the floor
  • Keep the front knee fixed over the ankle
  • Keep torso angle slightly forward but in a fixed position throughout.

Circuit 2

Complete this round 3 times.

Deadbugs

Complete 5 repetitions

Movement
Full Body
Ground Based Movement

Coaching Tips For Deadbugs

Follow these cues to perform Deadbugs correctly:

  • Ensure lower back is pressed into the floor
  • Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.

Walk Forward on Forefoot with Internal Rotation

Complete 10 meters

Movement
Lower Body
Foot Strength

Coaching Tips For Walk Forward on Forefoot with Internal Rotation

Follow these cues to perform Walk Forward on Forefoot with Internal Rotation correctly:

  • Move slowly with as much stability as possible
  • Perform without any shoes or socks.

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This workout was made by Sean Klein

Sean Klein

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