30 minute intermediate bicep workout with sliders

Here's everything you need to try our 30 minute intermediate bicep 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
  • Press Ups With Single Arm Slide-Out
  • Alternating Slider Tabletop Curls
  • Mountain Climbers with Sliders
  • Circuit 2
  • Single Leg Slider Hamstring Curls
  • Kneeling Slide Outs

Circuit 1

Complete this round 3 times.

Press Ups With Single Arm Slide-Out

Complete 4 repetitions

Coaching Tips For Press Ups With Single Arm Slide-Out

Follow these cues to perform Press Ups With Single Arm Slide-Out correctly:

  • Create a lot of tension in the side that is pressing
  • Try and use a single arm as much as possible and the other as a guide
  • Bring the chest all the way to the floor.

Alternating Slider Tabletop Curls

Complete 5 repetitions

Coaching Tips For Alternating Slider Tabletop Curls

Follow these cues to perform Alternating Slider Tabletop Curls correctly:

  • Start in a glute bridge hold
  • Press the heels into the slider and straighten the leg
  • Create tension in the hamstring as you straighten the leg.

Mountain Climbers with Sliders

Complete 25 repetitions

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.

Circuit 2

Complete this round 3 times.

Single Leg Slider Hamstring Curls

Complete 10 repetitions

Coaching Tips For Single Leg Slider Hamstring Curls

Follow these cues to perform Single Leg Slider Hamstring Curls correctly:

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

Kneeling Slide Outs

Complete 6 repetitions

Coaching Tips For Kneeling Slide Outs

Follow these cues to perform Kneeling Slide Outs correctly:

  • Maintain a slightly rounded back throughout
  • Stay controlled throuhgout, only slide to where you feel comfortable.

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This workout was made by Sean Klein

Sean Klein

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