45 minute intermediate full body workout with sliders

Here's everything you need to try our 45 minute intermediate 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
  • Press Ups with Eccentric Focus
  • Circuit 2
  • Skater Squats
  • Pike Press Up
  • Slider Hamstring Curls
  • Circuit 3
  • Alternating Slider Plank Circles
  • Alternating Slider Tabletop Curls

Circuit 1

Complete this round 4 times.

Press Ups with Eccentric Focus

Complete 9 repetitions

Primary
Upper Body
Horizontal Press

Coaching Tips For Press Ups with Eccentric Focus

Follow these cues to perform Press Ups with Eccentric Focus correctly:

  • Keep the core tight and hips high throughout the movement
  • Make the eccentric portion very difficult for you by moving very slowly.

Circuit 2

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.

Pike Press Up

Complete 14 repetitions

Secondary
Upper Body
Vertical Press

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

  • Create a tripod with your hands and head
  • Do no flare out elbows aggressivly
  • Move slowly with control.

Slider Hamstring Curls

Complete 6 repetitions

Buy Sliders
Tertiary
Lower Body
Hip Dominant

The slider hamstring curl is an excellent but challenging variation that requires a lot of hamstring strength.

Benefits of Slider Hamstring Curls

The main benefit of slider hamstring curls are their ability to provide stimulus to the hamstrings.

How To Do Slider Hamstring Curls

  1. Place the heels on the sliders and find a glute bridge position with a lot of tension in the hamstrings and glutes.
  2. Slowly with control slide the feet so that the legs are extended without touching the glutes to the floor.
  3. Use the strength of the hamstrings to slide the feet back to the starting position.

Coaching Tips For Slider Hamstring Curls

Follow these cues to perform Slider Hamstring Curls correctly:

  • Create a lot of tension in the hamstrings before attempting the curl
  • Only go as far as you feel comfortable.

Circuit 3

Complete this round 3 times.

Alternating Slider Plank Circles

Complete 6 repetitions

Buy Sliders
Core
Trunk
Anterior Core

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.

Alternating Slider Tabletop Curls

Complete 5 repetitions

Buy Sliders
Core
Trunk
Hinge

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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