30 minute intermediate full body workout with sliders

Here's everything you need to try our 30 minute intermediate full body 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
In This Workout
  • Circuit 1
  • Feet Elevated Press Up
  • Single Leg Slider Hamstring Curls
  • Wall Sit
  • Slider Pike Up

Circuit 1

Complete this round 3 times.

Feet Elevated Press Up

Complete 10 repetitions

The feet elevated press up is one of the best horizontal pressing variations you can do without equipment. If your an advanced individual that can’t get access to weights you will want this in your tool kit for home or holiday training.

Benefits of Feet Elevated Press Up

The main benefit of this exercise is gaining strength in the horizontal pull variation. Depending on the strength of the person performing it, it can also be used for muscular endurance.

How To Do Feet Elevated Press Up

  1. Start with the feet firmly planted and ensure the bench or chair isn’t going to move when you start performing the exercise.
  2. Create a strong core when the arms are straight at the top of the movement.
  3. Move the chest towards the floor, creating an arrow like shape with the elbows and head.
  4. Once the chin gets to the floor press into the floor and lift yourself up.
  5. Fully finish the press up movement and extend the arms completely.

Coaching Tips For Feet Elevated Press Up

Follow these cues to perform Feet Elevated Press Up correctly:

  • Make sure hands are underneath shoulders
  • Keep hips in line with shoulders
  • Do not touch chest to the floor.

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.

Wall Sit

Complete 50 seconds

Coaching Tips For Wall Sit

Follow these cues to perform Wall Sit correctly:

  • Knees bent at 90 degrees
  • Tense your lower body and hold a stable position.

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.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein


Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.