60 minute advanced shoulder workout with sliders at home

Here's everything you need to try our 60 minute advanced shoulder 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 Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Yoga Press Ups
  • Circuit 2
  • Pike Press Up
  • Circuit 3
  • Slider Pike Up
  • Slider Side to Side Push Ups
  • Circuit 4
  • Press Up Body Saw
  • Sliding Reverse Lunge

Circuit 1

Complete this round 3 times.

Yoga Press Ups

Complete 11 repetitions

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

  • Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

Circuit 2

Complete this round 3 times.

Pike Press Up

Complete 14 repetitions

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.

Slider Pike Up

Complete 6 repetitions

Coaching Tips For Slider Pike Up

Follow these cues to perform Slider Pike Up correctly:

  • Start in a stable tall plank position with tension in the abdominals
  • Use the abdominals to pull the hips up and move the feet towards the hands
  • Slide back down with control.

Slider Side to Side Push Ups

Complete 6 repetitions

Coaching Tips For Slider Side to Side Push Ups

Follow these cues to perform Slider Side to Side Push Ups correctly:

  • Create a lot of tension in the side that is pressing
  • Try and use a single arm as much as possible and the other as a guide
  • Bring the chest all the way to the floor
  • Alternate between sides.

Circuit 4

Complete this round 3 times.

Press Up Body Saw

Complete 12 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.

Sliding Reverse Lunge

Complete 10 repetitions

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.

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This workout was made by Sean Klein

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