45 minute advanced full body workout with sliders

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

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Skater Squats
  • Circuit 2
  • Slider Side to Side Push Ups
  • Single Leg Slider Hamstring Curls
  • Circuit 3
  • Diamond Press Ups
  • Slider Tall Plank with Abduction

Circuit 1

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

Primary
Lower Body
Squat

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

Circuit 2

Complete this round 3 times.

Slider Side to Side Push Ups

Complete 6 repetitions

Buy Sliders
Secondary
Upper Body
Horizontal Press

Coaching Tips For Slider Side to Side Push Ups

Follow these cues to perform Slider Side to Side Push Ups 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
  • Alternate between sides.

Single Leg Slider Hamstring Curls

Complete 10 repetitions

Buy Sliders
Secondary
Lower Body
Hip Dominant

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.

Circuit 3

Complete this round 3 times.

Diamond Press Ups

Complete 15 repetitions

Isolation
Upper Body
Triceps

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.

Slider Tall Plank with Abduction

Complete 10 repetitions

Buy Sliders
Core
Trunk
Anterior Core

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.

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

Signature

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.