30 minute intermediate arm workout with sliders

Here's everything you need to try our 30 minute intermediate arm 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Alternating Slider Plank Circles
  • Circuit 2
  • Slider Pike Up
  • Press Up Body Saw

Circuit 1

Complete this round 3 times.

Diamond Press Ups

Complete 12 repetitions

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Alternating Slider Plank Circles

Complete 6 repetitions

Coaching Tips For Alternating Slider Plank Circles

Follow these cues to perform Alternating Slider Plank Circles correctly:

  • Slowly transition your weight onto one hand and draw a circle with the other hand
  • Keep hips and shoulders square throughout the movement.

Circuit 2

Complete this round 3 times.

Slider Pike Up

Complete 5 repetitions

Coaching Tips For Slider Pike Up

Follow these cues to perform Slider Pike Up correctly:

  • Start in a stable tall plank position with tension in the abdominals
  • Use the abdominals to pull the hips up and move the feet towards the hands
  • Slide back down with control.

Press Up Body Saw

Complete 10 repetitions

Coaching Tips For Press Up Body Saw

Follow these cues to perform Press Up Body Saw correctly:

  • Create tension in the abdonminals like a normal plank
  • Keep the hips and shoulders inline as you move
  • Keep the elbows locked.

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This workout was made by Sean Klein

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