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

Here's everything you need to try our 30 minute advanced oblique 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
09/02/24
In This Workout
  • Circuit 1
  • Half Kneeling Banded Chop
  • Tall Plank DB Pass Through
  • Half Kneeling Banded Diagonal Chop
  • Circuit 2
  • Pallof Press
  • Lateral Lunge with Band Overhead Reach

Circuit 1

Complete this round 3 times.

Half Kneeling Banded Chop

Complete 10 repetitions

Coaching Tips For Half Kneeling Banded Chop

Follow these cues to perform Half Kneeling Banded Chop correctly:

  • Keep knee closest to the fixed band down, chop aggressivly away from the fixed band.

Tall Plank DB Pass Through

Complete 8 repetitions

Coaching Tips For Tall Plank DB Pass Through

Follow these cues to perform Tall Plank DB Pass Through correctly:

  • Resist any rotation from the dumbbell, keeping the hips and shoulders square.

Half Kneeling Banded Diagonal Chop

Complete 8 repetitions

Coaching Tips For Half Kneeling Banded Diagonal Chop

Follow these cues to perform Half Kneeling Banded Diagonal Chop correctly:

  • In a stable lunge position, with the knee planted closest to the band
  • Chop the band across the body and towards the ceiling
  • Keep a slight bend in the arm.

Circuit 2

Complete this round 3 times.

Pallof Press

Complete 10 repetitions

The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily.

Benefits of Pallof Press

The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force.

How To Do Pallof Press

  1. Start with the knees and hips slightly bent, it should feel like a very athletic stance.
  2. Bring the band towards the chest, finding a comfortable grip on the band.
  3. Slowly straighten the arms keeping the shoulders and hips square throughout.
  4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest.

Coaching Tips For Pallof Press

Follow these cues to perform Pallof Press correctly:

  • Keep shoulders square
  • Have a slight bend in the knees, stand in an athletic position.

Lateral Lunge with Band Overhead Reach

Complete 6 repetitions

Coaching Tips For Lateral Lunge with Band Overhead Reach

Follow these cues to perform Lateral Lunge with Band Overhead Reach correctly:

  • Keep the elbows locked throughout the movement
  • Keep the torso angle as straight as possible
  • Use your full range of motion while maintaining good positions.

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This workout was made by Sean Klein

Sean Klein

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