30 minute beginner ab workout with kettlebells and a resistance band

Here's everything you need to try our 30 minute beginner ab workout with kettlebells and 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
  • KB Suitcase Hold
  • Circuit 2
  • Half Kneeling Pallof Press
  • Single Arm OH KB Hold
  • Lateral Banded Deadbugs

Circuit 1

Complete this round 3 times.

KB Suitcase Hold

Complete 35 seconds

The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength.

Benefits of KB Suitcase Hold

The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature.

How To Do KB Suitcase Hold

  1. Find a stable base with the feet in line or slightly wider than the feet.
  2. Keep the kettlebell away from the leg with a slight bend in the arm.
  3. Keep the shoulders square and in a stable position.
  4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions.

Coaching Tips For KB Suitcase Hold

Follow these cues to perform KB Suitcase Hold correctly:

  • Keep shoulders and hips square
  • Have a slight bend in the arm
  • Ensure the spine is straight.

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.

Single Arm OH KB Hold

Complete 25 seconds

Coaching Tips For Single Arm OH KB Hold

Follow these cues to perform Single Arm OH KB Hold correctly:

  • Lock elbow overhead with bicep next to your ear
  • Keep rib cage tucked.

Lateral Banded Deadbugs

Complete 8 repetitions

Coaching Tips For Lateral Banded Deadbugs

Follow these cues to perform Lateral 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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