30 minute advanced ab workout with a barbell

Here's everything you need to try our 30 minute advanced ab workout with a barbell. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
In This Workout
  • Circuit 1
  • Barbell Rollout
  • Circuit 2
  • Side Plank Press Out
  • Half Moon
  • Weighted Plank

Circuit 1

Complete this round 3 times.

Barbell Rollout

Complete 10 repetitions

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Anterior Core

The barbell rollout is a very effective anterior core exercise for advanced individuals.

Benefits of Barbell Rollout

The primary benefit of the barbell rollout is that it builds strength in the anterior core by moving through the anti-extension movement pattern.

How To Do Barbell Rollout

  1. Start with the knees on the floor and the hands slightly wider than the shoulders gripping the barbell.
  2. Roll the barbell slowly forward, keeping the arms slightly bent and core extremely tight.
  3. Perform a slight pause at the end of the range of motion.
  4. Roll slowly back up to the starting position, keeping a tight core throughout.

Coaching Tips For Barbell Rollout

Follow these cues to perform Barbell Rollout correctly:

  • Roll out slowly with some curviture in the lower back, you should feel tension in the abdominals throughout.

Circuit 2

Complete this round 3 times.

Side Plank Press Out

Complete 14 repetitions

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Resisting Rotation

Coaching Tips For Side Plank Press Out

Follow these cues to perform Side Plank Press Out correctly:

  • Keep the hips high and in line with the feet and shoulders
  • Press the weight slowly, resitting any movement in the rest of the body.

Half Moon

Complete 8 repetitions

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Coaching Tips For Half Moon

Follow these cues to perform Half Moon correctly:

  • Bring the weight to the floor outside one foot
  • Rotate the plate overhead and bring it to the opposite foot.

Weighted Plank

Complete 40 seconds

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Anterior Core

Coaching Tips For Weighted Plank

Follow these cues to perform Weighted Plank correctly:

  • Keep a strong posterior pelvic tilt throughout (slightly rounded lower back) once this position is lost the movement is ineffective
  • Find a partner to place the weight on your back, swap exercise if needed.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein


Programme is a workout app that plans every workout for you

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