30 minute advanced ab workout with dumbbells

Here's everything you need to try our 30 minute advanced ab workout with dumbbells. 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 Photo
Created by
Sean Klein
Last updated
06/04/24
In This Workout
  • Circuit 1
  • Tall Plank DB Pass Through
  • Dumbell Pullover on Floor
  • DB Full Moon
  • DB Single Arm Farmers March

Circuit 1

Complete this round 3 times.

Tall Plank DB Pass Through

Complete 8 repetitions

Coaching Tips For Tall Plank DB Pass Through

Follow these cues to perform Tall Plank DB Pass Through correctly:

  • Resist any rotation from the dumbbell, keeping the hips and shoulders square.

Dumbell Pullover on Floor

Complete 10 repetitions

The dumbbell pullover on floor is an amazing anterior core exercise that is very simple but when done correctly can be very challenging.

Benefits of Dumbell Pullover on Floor

The main benefit of the dumbbell pull over on floor is the adaptation it creates in the abdominals (anterior core). Fighting to maintain this anti-extension position while the weight pulls on your abdominals can create a stimulus for the adaptation desired in the abdominals. The secondary benefit to the dumbbell pullover on the floor is the strength and mobility adaptations in the shoulders (lats), lifting the weight back to the starting position requires engagement of the lats.

How To Do Dumbell Pullover on Floor

  1. Start with the elbows locked and the weight overhead with the weight securely in the hands. The knees can be raised or on the floor but personally I prefer them raised
  2. Slowly lower the weight towards the floor overhead, allowing the weight to pull on the abdominals.
  3. As the weight pulls on the abdominals its very important that you don’t lift the lower back off the floor. If the lower back comes off the floor and the stomach lifts up the abdominal muscles will be doing much less work.

Coaching Tips For Dumbell Pullover on Floor

Follow these cues to perform Dumbell Pullover on Floor correctly:

  • Move slowly with control, feeling the weight of the dumbbell pull on the core
  • Keep a slight bend in the arms.

DB Full Moon

Complete 8 repetitions

Coaching Tips For DB Full Moon

Follow these cues to perform DB Full Moon correctly:

  • Rotate the trunk
  • Move with some speed
  • Watch the dumbbell thoughout the entire movement.

DB Single Arm Farmers March

Complete 10 repetitions

Coaching Tips For DB Single Arm Farmers March

Follow these cues to perform DB Single Arm Farmers March correctly:

  • Keep a slight bend in the arm holding the weight
  • Slowly march in place keeping the shoulders and hips square, not moving the weight at all.

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.