45 minute intermediate tricep workout with sliders at home
Here's everything you need to try our 45 minute intermediate 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.
- Circuit 1
- Diamond Press Ups
- Straddle Compression Walks
- Slider Knee Tucks
- Circuit 2
- Press Up Body Saw
- Alternating Slider Plank Circles
- Single Leg Slider Hamstring Curls
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.
Straddle Compression Walks
Complete 10 repetitions
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.
Slider Knee Tucks
Complete 12 repetitions
Coaching Tips For Slider Knee Tucks
Follow these cues to perform Slider Knee Tucks correctly:
- Slowly bring the knees to the chest
- Do not use momentum
- Maintain tension in the abdominals 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.
Single Leg Slider Hamstring Curls
Complete 10 repetitions
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.
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This workout was made by Sean Klein
Sean Klein
