30 minute advanced ab workout with dumbbells and a resistance band

Here's everything you need to try our 30 minute advanced ab workout with dumbbells and a resistance band. 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
  • Pallof Press with Circle
  • Dumbell Pullover on Floor
  • Double DB Farmers March
  • Circuit 2
  • Pallof Press
  • Single Leg Pallof Press

Circuit 1

Complete this round 3 times.

Pallof Press with Circle

Complete 10 repetitions

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Core
Trunk
Resisting Rotation

Coaching Tips For Pallof Press with Circle

Follow these cues to perform Pallof Press with Circle correctly:

  • Keeps hips and shoulders square
  • When elbows are locked move the band in a circular motion slowly with control.

Dumbell Pullover on Floor

Complete 10 repetitions

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Core
Trunk
Anterior Core

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.

Double DB Farmers March

Complete 18 repetitions

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Core
Trunk
Resisting Rotation

Coaching Tips For Double DB Farmers March

Follow these cues to perform Double DB Farmers March correctly:

  • Slowly transition from one foot to the next
  • Keep a slight bend in the arms while holding the DB's
  • Lift the knees to at least hip height.

Circuit 2

Complete this round 3 times.

Pallof Press

Complete 10 repetitions

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Core
Trunk
Resisting Rotation

The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily.

Benefits of Pallof Press

The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force.

How To Do Pallof Press

  1. Start with the knees and hips slightly bent, it should feel like a very athletic stance.
  2. Bring the band towards the chest, finding a comfortable grip on the band.
  3. Slowly straighten the arms keeping the shoulders and hips square throughout.
  4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest.

Coaching Tips For Pallof Press

Follow these cues to perform Pallof Press correctly:

  • Keep shoulders square
  • Have a slight bend in the knees, stand in an athletic position.

Single Leg Pallof Press

Complete 10 repetitions

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Core
Trunk
Resisting Rotation

Coaching Tips For Single Leg Pallof Press

Follow these cues to perform Single Leg Pallof Press correctly:

  • Extend the arms slowly, focusing on balance
  • Have a slight bend in the knee and the hip that are planted to the floor.

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This workout was made by Sean Klein

Sean Klein

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