30 minute beginner oblique workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute beginner oblique workout with dumbbells and kettlebells 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Single Arm Front Rack March
  • DB Single Arm Farmers March
  • Tall Kneeling Hip to Halo
  • Double KB Farmers March

Circuit 1

Complete this round 3 times.

Single Arm Front Rack March

Complete 12 repetitions

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Core
Trunk
Resisting Rotation

Coaching Tips For Single Arm Front Rack March

Follow these cues to perform Single Arm Front Rack March correctly:

  • Keep the kettlebell in a secure front rack position throughout
  • Keep the back straight and resist the pull of the weight
  • Keep the elbow down and do not lift it up as you get fatigued.

DB Single Arm Farmers March

Complete 8 repetitions

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Core
Trunk
Resisting Rotation

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.

Tall Kneeling Hip to Halo

Complete 6 repetitions

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Core
Trunk
Rotation

Coaching Tips For Tall Kneeling Hip to Halo

Follow these cues to perform Tall Kneeling Hip to Halo correctly:

  • In a stable lunge position, bring the KB from the hip round the head
  • Do not straighten the arms
  • Move slowly with control.

Double KB Farmers March

Complete 16 repetitions

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Core
Trunk
Resisting Rotation

Coaching Tips For Double KB Farmers March

Follow these cues to perform Double KB Farmers March correctly:

  • Keep a slight bend in both arms
  • Very slowly transition from one leg to the other
  • Keep shoulders high and spine neutral.

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This workout was made by Sean Klein

Sean Klein

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