45 minute intermediate full body workout with sliders at home

Here's everything you need to try our 45 minute intermediate full body 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Press Ups with Eccentric Focus
  • Circuit 2
  • Sliding Reverse Lunge
  • Pike Press Up
  • Circuit 3
  • Diamond Press Ups
  • Straddle Compression Walks

Circuit 1

Complete this round 3 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.

Sliding Reverse Lunge

Complete 10 repetitions

Buy Sliders
Secondary
Lower Body
Squat

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.

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.

Circuit 3

Complete this round 3 times.

Diamond Press Ups

Complete 12 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.

Straddle Compression Walks

Complete 10 repetitions

Buy Sliders
Core
Trunk
Anterior Core

Coaching Tips For Straddle Compression Walks

Follow these cues to perform Straddle Compression Walks correctly:

  • With the feet in a wide base, walk the hands to the top of press up position
  • Slide to feet as close as possible to the hands, attempting to keep the knees locked.

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This workout was made by Sean Klein

Sean Klein

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