60 minute intermediate tricep workout with sliders at home

Here's everything you need to try our 60 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Push Up Slider Reach
  • Single Leg Slider Hamstring Curls
  • Circuit 2
  • Sliding Reverse Lunge
  • Body Saws
  • Slider Knee Tucks
  • Circuit 3
  • Alternating Slider Plank Circles
  • Slider Pike Up

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.

Push Up Slider Reach

Complete 5 repetitions

Coaching Tips For Push Up Slider Reach

Follow these cues to perform Push Up Slider Reach 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.

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.

Circuit 2

Complete this round 3 times.

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.

Body Saws

Complete 10 repetitions

Coaching Tips For Body Saws

Follow these cues to perform Body Saws correctly:

  • Create tension in the abdonminals like a normal plank
  • Keep the hips and shoulders inline as you move.

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 3

Complete this round 3 times.

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.

Slider Pike Up

Complete 5 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.

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This workout was made by Sean Klein

Sean Klein

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