45 minute intermediate arm workout with sliders at home

Here's everything you need to try our 45 minute intermediate 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
11/02/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Eccentric Slide Outs to Press Ups
  • Sliding Reverse Lunge
  • Circuit 2
  • Press Up Body Saw
  • Alternating Slider Plank Circles
  • Slider Side to Side Push Ups

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.

Eccentric Slide Outs to Press Ups

Complete 5 repetitions

Coaching Tips For Eccentric Slide Outs to Press Ups

Follow these cues to perform Eccentric Slide Outs to Press Ups correctly:

  • Maintain a slightly rounded back throughout
  • Stay controlled throuhgout, only slide to where you feel comfortable
  • Lower the elbows and move into the bottom of press up position.

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 2

Complete this round 3 times.

Press Up Body Saw

Complete 10 repetitions

Coaching Tips For Press Up Body Saw

Follow these cues to perform Press Up Body Saw correctly:

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

Alternating Slider Plank Circles

Complete 6 repetitions

Coaching Tips For Alternating Slider Plank Circles

Follow these cues to perform Alternating Slider Plank Circles correctly:

  • Slowly transition your weight onto one hand and draw a circle with the other hand
  • Keep hips and shoulders square throughout the movement.

Slider Side to Side Push Ups

Complete 6 repetitions

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.

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This workout was made by Sean Klein

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