30 minute advanced ab workout with kettlebells

Here's everything you need to try our 30 minute advanced ab workout with kettlebells. 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
09/02/24
In This Workout
  • Circuit 1
  • KB Hollow Hold
  • Circuit 2
  • Turkish Get Up
  • Half Kneeling KB Windmill
  • Single Arm Front Rack March

Circuit 1

Complete this round 3 times.

KB Hollow Hold

Complete 40 seconds

Coaching Tips For KB Hollow Hold

Follow these cues to perform KB Hollow Hold correctly:

  • Keep consistent tension againts the KB
  • Ensure the lower back is pressed into the floor
  • Make sure the KB is secure and at no risk of being dropped.

Circuit 2

Complete this round 3 times.

Turkish Get Up

Complete 4 repetitions

Coaching Tips For Turkish Get Up

Follow these cues to perform Turkish Get Up correctly:

  • Keep a tight core throughout the movement
  • Look at the kettlebell and keep the elbow locked.

Half Kneeling KB Windmill

Complete 6 repetitions

The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder.

Benefits of Half Kneeling KB Windmill

The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder.

How To Do Half Kneeling KB Windmill

  1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor.
  2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked.
  3. With control place your hand on the floor and pause for a second illustrating control.
  4. Lift the hand slowly from the floor and return to the starting position.

Coaching Tips For Half Kneeling KB Windmill

Follow these cues to perform Half Kneeling KB Windmill correctly:

  • Start in a stable half kneeling position
  • The hand with the weight will be on the same side as the planted foot
  • Hinge and rotate bringing the hand towards the floor
  • Look at the KB the entire movement.

Single Arm Front Rack March

Complete 10 repetitions

Coaching Tips For Single Arm Front Rack March

Follow these cues to perform Single Arm Front Rack March correctly:

  • Keep the kettlebell in a secure front rack position throughout
  • Keep the back straight and resist the pull of the weight
  • Keep the elbow down and do not lift it up as you get fatigued.

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This workout was made by Sean Klein

Sean Klein

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