60 minute advanced full body workout with sliders at home

Here's everything you need to try our 60 minute advanced 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.

60 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
  • Single Leg Slider Hamstring Curls
  • Circuit 3
  • Pike Press Up
  • Lunge to Cossack Squat Slider Complex
  • Circuit 4
  • Kneeling Slide Outs
  • Alternating Slider Tabletop Curls

Circuit 1

Complete this round 3 times.

Press Ups with Eccentric Focus

Complete 11 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.

Single Leg Slider Hamstring Curls

Complete 10 repetitions

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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.

Circuit 3

Complete this round 3 times.

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.

Lunge to Cossack Squat Slider Complex

Complete 3 repetitions

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Tertiary
Lower Body
Squat

Coaching Tips For Lunge to Cossack Squat Slider Complex

Follow these cues to perform Lunge to Cossack Squat Slider Complex correctly:

  • Move fluidly from one position to the next
  • Focus on opening the hips
  • Keep the hips low in the cossack squat.

Circuit 4

Complete this round 3 times.

Kneeling Slide Outs

Complete 8 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For Kneeling Slide Outs

Follow these cues to perform Kneeling Slide Outs correctly:

  • Maintain a slightly rounded back throughout
  • Stay controlled throuhgout, only slide to where you feel comfortable.

Alternating Slider Tabletop Curls

Complete 6 repetitions

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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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Programme is a workout app that plans every workout for you

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