45 minute advanced arm workout with sliders at home

Here's everything you need to try our 45 minute advanced arm 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Circuit 2
  • Press Ups With Single Arm Slide-Out
  • Sliding Reverse Lunge
  • Circuit 3
  • Slider Pike Up
  • Alternating Slider Tabletop Curls

Circuit 1

Complete this round 3 times.

Diamond Press Ups

Complete 15 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.

Circuit 2

Complete this round 3 times.

Press Ups With Single Arm Slide-Out

Complete 5 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.

Sliding Reverse Lunge

Complete 10 repetitions

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 3

Complete this round 3 times.

Slider Pike Up

Complete 6 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.

Alternating Slider Tabletop Curls

Complete 6 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.

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This workout was made by Sean Klein

Sean Klein

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