30 minute advanced oblique workout with a pull up bar at home

Here's everything you need to try our 30 minute advanced oblique workout with a pull up bar 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
  • Side Plank Lift
  • Circuit 2
  • Single Arm Plank
  • Straight Arm Side Plank
  • Side Plank Leg Raises

Circuit 1

Complete this round 3 times.

Side Plank Lift

Complete 8 repetitions

Coaching Tips For Side Plank Lift

Follow these cues to perform Side Plank Lift correctly:

  • Keep elbow underneath shoulder
  • Slowly lower the hips to the floor and lift
  • Keep hips in line with shoulders.

Circuit 2

Complete this round 3 times.

Single Arm Plank

Complete 25 seconds

The single arm plank is an excellent core exercise for more advanced individuals to develop their anterior core and resisting rotation capabilities.

Benefits of Single Arm Plank

The main benefit of the single arm plank is it’s ability to increase strength and endurance in the muscles of the core. It can also be good at developing the pictorial muscles.

How To Do Single Arm Plank

  1. Start in the top of press up position, with the core engaged and the feet at hips width apart.
  2. Put the hands underneath the shoulders, slightly narrower than the traditional press up position.
  3. Lift one hand off the floor and place it on the lower back. Make sure the elbow is locked (the arm straight) before lifting the hand off the floor.

Coaching Tips For Single Arm Plank

Follow these cues to perform Single Arm Plank correctly:

  • Slowly transfer weight to one arm
  • Keep hips high and in line with the shoulders.

Straight Arm Side Plank

Complete 35 seconds

Coaching Tips For Straight Arm Side Plank

Follow these cues to perform Straight Arm Side Plank correctly:

  • Keep the feet, hips and shoulders inline
  • Do not let the hips drop
  • Keep the elbow locked and fingers facing away from the feet.

Side Plank Leg Raises

Complete 12 repetitions

Coaching Tips For Side Plank Leg Raises

Follow these cues to perform Side Plank Leg Raises correctly:

  • Keep the hips in line with the shoulders and keep them high throughout
  • Do not lift to excessive range
  • Move with control.

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This workout was made by Sean Klein

Sean Klein

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