30 minute advanced oblique workout with a resistance band

Here's everything you need to try our 30 minute advanced oblique workout with 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Lizard Crawl
  • Circuit 2
  • Bear Crawl
  • Bird Dog in Bear Crawl Hold
  • Single Arm Plank

Circuit 1

Complete this round 3 times.

Lizard Crawl

Complete 15 meters

Coaching Tips For Lizard Crawl

Follow these cues to perform Lizard Crawl correctly:

  • Keep the body as close to the floor as possible
  • Move fluidly, testing new ranges and positions.

Circuit 2

Complete this round 3 times.

Bear Crawl

Complete 15 meters

Coaching Tips For Bear Crawl

Follow these cues to perform Bear Crawl correctly:

  • Keep lower back as flat as able
  • Do not bring knees too close to elbows
  • Move the opposite arm and leg at the same time.

Bird Dog in Bear Crawl Hold

Complete 6 repetitions

Coaching Tips For Bird Dog in Bear Crawl Hold

Follow these cues to perform Bird Dog in Bear Crawl Hold correctly:

  • Create a very stable base in the bear crawl position
  • Slowly lift off opposite arm and opposite leg and find balance.

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.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.