30 minute beginner ab workout

Here's everything you need to try our 30 minute beginner ab workout. 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
  • Floor Seated Pallof Press
  • Forward Hold
  • TRX Mountain Climbers
  • Circuit 2
  • Half Kneeling Pallof Press
  • Banded Deadbugs

Circuit 1

Complete this round 3 times.

Floor Seated Pallof Press

Complete 6 repetitions

Coaching Tips For Floor Seated Pallof Press

Follow these cues to perform Floor Seated Pallof Press correctly:

  • Resist the band and do not rotate the trunk at all
  • Straighten the arms slowly with control.

Forward Hold

Complete 25 seconds

Coaching Tips For Forward Hold

Follow these cues to perform Forward Hold correctly:

  • Start in a top of press up hold and move shoulder forward
  • Point the toes to the floor.

TRX Mountain Climbers

Complete 20 repetitions

TRX mountain climbers are one of the most effective anterior core (abdominal) exercises you can do with a TRX. If your thinking about using your TRX to increase your core strength then this exercise is a good option.

Benefits of TRX Mountain Climbers

The primary benefit of the TRX mountain climber is increase both strength and endurance in the anterior core. As the feet are in the TRX and not in a fixed position is requires a lot more stability than a traditional mountain climber. This exercise can also create adaptations in the upper body through remaining in the top of press up position for extended periods of time.

How To Do TRX Mountain Climbers

  1. Place the feet into the TRX with both the knees and the hands on the floor, then crawl forward so your in the top of press up position with the legs straight and arms straight.
  2. With the upper body remaining in a fixed position, slowly move one foot toward the chest, then move the same leg back to the starting position and bring the other knee to the chest, then alternate between the two for the prescribed number of repetition.

Coaching Tips For TRX Mountain Climbers

Follow these cues to perform TRX Mountain Climbers correctly:

  • Slowly bring the knee towards the elbow
  • Keep elbows locked
  • Move fluidly but not with speed, keeping the hips and shoulders inline.

Circuit 2

Complete this round 3 times.

Half Kneeling Pallof Press

Complete 8 repetitions

Coaching Tips For Half Kneeling Pallof Press

Follow these cues to perform Half Kneeling Pallof Press correctly:

  • Keep shoulders square
  • Create a stable base in a lunge
  • The knee closest to the band stays on the floor.

Banded Deadbugs

Complete 10 repetitions

Coaching Tips For Banded Deadbugs

Follow these cues to perform Banded Deadbugs correctly:

  • Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.

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This workout was made by Sean Klein

Sean Klein

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