45 minute beginner tricep workout with sliders at home

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

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Mountain Climbers with Sliders
  • Circuit 2
  • Sliding Reverse Lunge
  • Inchworm to Press Up
  • Circuit 3
  • Crab Extensions
  • Side Plank Kneeling Leg Raise

Circuit 1

Complete this round 3 times.

Mountain Climbers with Sliders

Complete 15 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.

Sliding Reverse Lunge

Complete 8 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.

Inchworm to Press Up

Complete 4 repetitions

Coaching Tips For Inchworm to Press Up

Follow these cues to perform Inchworm to Press Up correctly:

  • Walk slowly on the hands taking small steps
  • Keep the elbows close to the body on the press up.

Circuit 3

Complete this round 3 times.

Crab Extensions

Complete 6 repetitions

Coaching Tips For Crab Extensions

Follow these cues to perform Crab Extensions correctly:

  • Lightly lift your hips off the floor, only lift as far as your feel comfortable.

Side Plank Kneeling Leg Raise

Complete 6 repetitions

Coaching Tips For Side Plank Kneeling Leg Raise

Follow these cues to perform Side Plank Kneeling Leg Raise correctly:

  • Keep the hips as high as able
  • Slowly lift the leg to its end range and bring to the starting position.

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This workout was made by Sean Klein

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