30 minute intermediate ab workout at home

Here's everything you need to try our 30 minute intermediate ab workout 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 Photo
Created by
Sean Klein
Last updated
In This Workout
  • Circuit 1
  • Plank
  • Circuit 2
  • Deadbug Hold
  • Bear Crawl Hold
  • Bird Dog in Plank

Circuit 1

Complete this round 3 times.


Complete 60 seconds

Coaching Tips For Plank

Follow these cues to perform Plank correctly:

  • Keep the hips in line with the shoulders
  • Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.

Circuit 2

Complete this round 3 times.

Deadbug Hold

Complete 25 seconds

Coaching Tips For Deadbug Hold

Follow these cues to perform Deadbug Hold correctly:

  • Press the lower back into the floor and keep the pressure into the floor throughout
  • Keep arms locked and pointing upwards.

Bear Crawl Hold

Complete 30 seconds

The bear crawl hold is an excellent anterior core and also full body exercise. Using the exercise to develop the core musculature can be excellent for both the general public and athletic populations.

Benefits of Bear Crawl Hold

The primary benefit of the bear crawl hold is its development of the muscle in the anterior core. While secondarily it can help to develop upper body strength or endurance depending on the individual who is performing it.

How To Do Bear Crawl Hold

  1. Start with the hands, knees and toes on the floor, with the knees under the hips.
  2. Lift the hips so the knees are hovering just above the floor.
  3. Ensure the elbows are locked (arms are straight) and maintain the fixed position throughout the entire hold.

Coaching Tips For Bear Crawl Hold

Follow these cues to perform Bear Crawl Hold correctly:

  • Keep knees close to the floor, back straight and hips and shoulders in line
  • Keep the knees under the hips.

Bird Dog in Plank

Complete 6 repetitions

Coaching Tips For Bird Dog in Plank

Follow these cues to perform Bird Dog in Plank correctly:

  • Start in a stable plank position with a tight core
  • Fully extend the leg and arm
  • Move slowly with control taking a slight pause between sides.

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This workout was made by Sean Klein

Sean Klein


Programme is a workout app that plans every workout for you

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