30 minute intermediate ab workout with dumbbells at home

Here's everything you need to try our 30 minute intermediate ab workout with dumbbells 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
  • DB Full Moon
  • Circuit 2
  • Tall Plank DB Pass Through
  • Dumbell Pullover on Floor
  • Half Kneeling DB Crush Grip Cross Chop

Circuit 1

Complete this round 3 times.

DB Full Moon

Complete 8 repetitions

Buy Dumbbells
Core
Full Body
Rotation

Coaching Tips For DB Full Moon

Follow these cues to perform DB Full Moon correctly:

  • Rotate the trunk
  • Move with some speed
  • Watch the dumbbell thoughout the entire movement.

Circuit 2

Complete this round 3 times.

Tall Plank DB Pass Through

Complete 8 repetitions

Buy Dumbbells
Core
Trunk
Resisting Rotation

Coaching Tips For Tall Plank DB Pass Through

Follow these cues to perform Tall Plank DB Pass Through correctly:

  • Resist any rotation from the dumbbell, keeping the hips and shoulders square.

Dumbell Pullover on Floor

Complete 12 repetitions

Buy Dumbbells
Core
Trunk
Anterior Core

The dumbbell pullover on floor is an amazing anterior core exercise that is very simple but when done correctly can be very challenging.

Benefits of Dumbell Pullover on Floor

The main benefit of the dumbbell pull over on floor is the adaptation it creates in the abdominals (anterior core). Fighting to maintain this anti-extension position while the weight pulls on your abdominals can create a stimulus for the adaptation desired in the abdominals. The secondary benefit to the dumbbell pullover on the floor is the strength and mobility adaptations in the shoulders (lats), lifting the weight back to the starting position requires engagement of the lats.

How To Do Dumbell Pullover on Floor

  1. Start with the elbows locked and the weight overhead with the weight securely in the hands. The knees can be raised or on the floor but personally I prefer them raised
  2. Slowly lower the weight towards the floor overhead, allowing the weight to pull on the abdominals.
  3. As the weight pulls on the abdominals its very important that you don’t lift the lower back off the floor. If the lower back comes off the floor and the stomach lifts up the abdominal muscles will be doing much less work.

Coaching Tips For Dumbell Pullover on Floor

Follow these cues to perform Dumbell Pullover on Floor correctly:

  • Move slowly with control, feeling the weight of the dumbbell pull on the core
  • Keep a slight bend in the arms.

Half Kneeling DB Crush Grip Cross Chop

Complete 8 repetitions

Buy Dumbbells
Core
Trunk
Rotation

Coaching Tips For Half Kneeling DB Crush Grip Cross Chop

Follow these cues to perform Half Kneeling DB Crush Grip Cross Chop correctly:

  • Rotate the entire trunk with power, return to the starting position slowly keeping the kettlebell infront of you.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.