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

Here's everything you need to try our 30 minute advanced ab workout with kettlebells 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
09/02/24
In This Workout
  • Circuit 1
  • Double KB Farmers March
  • Circuit 2
  • Pallof Press with Circle
  • Tall Kneeling Banded Chop
  • Lateral Banded Deadbug Hold

Circuit 1

Complete this round 3 times.

Double KB Farmers March

Complete 16 repetitions

Coaching Tips For Double KB Farmers March

Follow these cues to perform Double KB Farmers March correctly:

  • Keep a slight bend in both arms
  • Very slowly transition from one leg to the other
  • Keep shoulders high and spine neutral.

Circuit 2

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.

Tall Kneeling Banded Chop

Complete 10 repetitions

Coaching Tips For Tall Kneeling Banded Chop

Follow these cues to perform Tall Kneeling Banded Chop correctly:

  • Find a stable position with the knees
  • Chop aggressivly away from the fixed band.

Lateral Banded Deadbug Hold

Complete 25 seconds

Coaching Tips For Lateral Banded Deadbug Hold

Follow these cues to perform Lateral Banded Deadbug Hold correctly:

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

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This workout was made by Sean Klein

Sean Klein

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