30 minute advanced ab workout with dumbbells and a resistance band at home

Here's everything you need to try our 30 minute advanced ab workout with dumbbells and 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 Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Pallof Press with Circle
  • Circuit 2
  • Banded Hollow Hold
  • DB Crush Grip Cross Chop
  • DB Full Moon

Circuit 1

Complete this round 3 times.

Pallof Press with Circle

Complete 10 repetitions

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.

Circuit 2

Complete this round 3 times.

Banded Hollow Hold

Complete 25 seconds

Coaching Tips For Banded Hollow Hold

Follow these cues to perform Banded Hollow Hold correctly:

  • Keep consistent tension againts the band
  • Ensure the lower back is pressed into the floor
  • Keep feet together.

DB Crush Grip Cross Chop

Complete 8 repetitions

Coaching Tips For DB Crush Grip Cross Chop

Follow these cues to perform DB Crush Grip Cross Chop correctly:

  • Rotate the entire trunk with power, return to the starting position slowly keeping the dumbbell infront of you.

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.

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This workout was made by Sean Klein

Sean Klein

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