60 minute intermediate workout with sliders

Here's everything you need to try our 60 minute intermediate workout with sliders. 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
09/02/24
In This Workout
  • Circuit 1
  • Feet Elevated Press Up
  • Circuit 2
  • Skater Squats
  • Circuit 3
  • Yoga Press Ups
  • Single Leg Slider Hamstring Curls
  • Circuit 4
  • Slider Tall Plank with Abduction
  • Alternating Slider Tabletop Curls

Circuit 1

Complete this round 3 times.

Feet Elevated Press Up

Complete 10 repetitions

The feet elevated press up is one of the best horizontal pressing variations you can do without equipment. If your an advanced individual that can’t get access to weights you will want this in your tool kit for home or holiday training.

Benefits of Feet Elevated Press Up

The main benefit of this exercise is gaining strength in the horizontal pull variation. Depending on the strength of the person performing it, it can also be used for muscular endurance.

How To Do Feet Elevated Press Up

  1. Start with the feet firmly planted and ensure the bench or chair isn’t going to move when you start performing the exercise.
  2. Create a strong core when the arms are straight at the top of the movement.
  3. Move the chest towards the floor, creating an arrow like shape with the elbows and head.
  4. Once the chin gets to the floor press into the floor and lift yourself up.
  5. Fully finish the press up movement and extend the arms completely.

Coaching Tips For Feet Elevated Press Up

Follow these cues to perform Feet Elevated Press Up correctly:

  • Make sure hands are underneath shoulders
  • Keep hips in line with shoulders
  • Do not touch chest to the floor.

Circuit 2

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

Circuit 3

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.

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 4

Complete this round 3 times.

Slider Tall Plank with Abduction

Complete 8 repetitions

Coaching Tips For Slider Tall Plank with Abduction

Follow these cues to perform Slider Tall Plank with Abduction correctly:

  • Slowly widen the feet and bring them back together
  • Keep a stable tall plank position throughout with a slightly rounded back and tension in the abdominals.

Alternating Slider Tabletop Curls

Complete 5 repetitions

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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