30 minute beginner oblique workout

Here's everything you need to try our 30 minute beginner oblique 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Single Arm KB Farmers March
  • Front Rack and Farmers Carry
  • Floor Seated Pallof Press
  • Circuit 2
  • Single Arm KB Farmers Carry
  • KB Farmers Carry

Circuit 1

Complete this round 3 times.

Single Arm KB Farmers March

Complete 10 repetitions

Buy Kettlebells
Core
Trunk
Resisting Rotation

Coaching Tips For Single Arm KB Farmers March

Follow these cues to perform Single Arm KB Farmers March correctly:

  • Keep a slight bend in the arm holding the weight
  • Slowly march in place keeping the shoulders and hips square, not moving the weight at all.

Front Rack and Farmers Carry

Complete 15 meters

Buy Kettlebells
Core
Trunk
Resisting Rotation

Coaching Tips For Front Rack and Farmers Carry

Follow these cues to perform Front Rack and Farmers Carry correctly:

  • Maintain a straight spine throughout
  • Keep a slight bend in the arm doing the farmers carry
  • Minimize movement of the kettlebells as much as possible.

Floor Seated Pallof Press

Complete 6 repetitions

Buy Bands
Core
Trunk
Resisting Rotation

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.

Circuit 2

Complete this round 3 times.

Single Arm KB Farmers Carry

Complete 15 meters

Buy Kettlebells
Core
Trunk
Resisting Rotation

Coaching Tips For Single Arm KB Farmers Carry

Follow these cues to perform Single Arm KB Farmers Carry correctly:

  • Maintain a straight spine throughout
  • Do not rotate the upperbody at all
  • Keep a slight bend in the arm on the farmers carry.

KB Farmers Carry

Complete 20 meters

Buy Kettlebells
Core
Trunk
Resisting Rotation

Coaching Tips For KB Farmers Carry

Follow these cues to perform KB Farmers Carry correctly:

  • Keep a slight bend in both arms and a straight spine
  • Walk naturally with control.

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This workout was made by Sean Klein

Sean Klein

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