30 minute beginner oblique workout with dumbbells
Here's everything you need to try our 30 minute beginner oblique workout with dumbbells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- Double DB Farmers March
- DB Single Arm Farmers March
- Circuit 2
- Side Plank with Reach Through
- Side Plank
Circuit 1
Complete this round 3 times.
Double DB Farmers March
Complete 16 repetitions
Coaching Tips For Double DB Farmers March
Follow these cues to perform Double DB Farmers March correctly:
- Slowly transition from one foot to the next
- Keep a slight bend in the arms while holding the DB's
- Lift the knees to at least hip height.
DB Single Arm Farmers March
Complete 8 repetitions
Coaching Tips For DB Single Arm Farmers March
Follow these cues to perform DB Single Arm 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.
Circuit 2
Complete this round 3 times.
Side Plank with Reach Through
Complete 8 repetitions
The side plank with reach through is a great resisting rotation exercise that brings some dynamic movement to the traditional side plank.
Benefits of Side Plank with Reach Through
The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds.
How To Do Side Plank with Reach Through
- Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder.
- Bring the hand under the body and touch the floor based on your range.
- Rotate the body and hips so they face the floor as much as able when reaching under the body.
- Bring the body slowly back to the starting position and reach the hand towards the ceiling.
Coaching Tips For Side Plank with Reach Through
Follow these cues to perform Side Plank with Reach Through correctly:
- Keep hips and shoulders inline
- Lock the elbow and do not allow it to bend.
Side Plank
Complete 20 seconds
Coaching Tips For Side Plank
Follow these cues to perform Side Plank correctly:
- Keep the hips in line with the shoulders
- Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.
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This workout was made by Sean Klein
Sean Klein
