30 minute intermediate tricep workout with sliders at home

Here's everything you need to try our 30 minute intermediate tricep workout with sliders at home. 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
01/04/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Mountain Climbers with Sliders
  • Circuit 2
  • Body Saws
  • Slider Tall Plank with Abduction

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.

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.

Body Saws

Complete 10 repetitions

Coaching Tips For Body Saws

Follow these cues to perform Body Saws correctly:

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

Slider Tall Plank with Abduction

Complete 8 repetitions

Coaching Tips For Slider Tall Plank with Abduction

Follow these cues to perform Slider Tall Plank with Abduction correctly:

  • Slowly widen the feet and bring them back together
  • Keep a stable tall plank position throughout with a slightly rounded back and tension in the abdominals.

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This workout was made by Sean Klein

Sean Klein

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