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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • 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

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.

Slider Knee Tucks

Complete 12 repetitions

Buy Sliders
Core
Trunk
Anterior Core

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

Buy Sliders
Core
Trunk
Anterior Core

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

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.

Single Leg Slider Hamstring Curls

Complete 10 repetitions

Buy Sliders
Secondary
Lower Body
Hip Dominant

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

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