30 minute advanced ab workout with a resistance band at home

Here's everything you need to try our 30 minute advanced ab workout with a resistance band 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.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Deadbug Hold
  • Circuit 2
  • Side Plank Leg Raises
  • Tall Plank March
  • Mountain Climbers

Circuit 1

Complete this round 3 times.

Deadbug Hold

Complete 25 seconds

Core
Trunk
Anterior Core

Coaching Tips For Deadbug Hold

Follow these cues to perform Deadbug Hold correctly:

  • Press the lower back into the floor and keep the pressure into the floor throughout
  • Keep arms locked and pointing upwards.

Circuit 2

Complete this round 3 times.

Side Plank Leg Raises

Complete 12 repetitions

Core
Trunk
Resisting Rotation

Coaching Tips For Side Plank Leg Raises

Follow these cues to perform Side Plank Leg Raises correctly:

  • Keep the hips in line with the shoulders and keep them high throughout
  • Do not lift to excessive range
  • Move with control.

Tall Plank March

Complete 10 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Tall Plank March

Follow these cues to perform Tall Plank March correctly:

  • Start with the feet in a wide base
  • Keep the hips and shoulders in line
  • Only lift the foot so it is in line with the hips.

Mountain Climbers

Complete 16 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Mountain Climbers

Follow these cues to perform Mountain Climbers correctly:

  • Slowly bring the knee towards the elbow
  • Keep elbows locked
  • Move fluidly but not with speed, keeping the hips and shoulders inline.

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

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.