30 minute intermediate ab workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute intermediate ab workout with kettlebells and a resistance band 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
01/04/24
In This Workout
  • Circuit 1
  • Tall Plank with KB Pass Through
  • Glute Bridge Kettlebell Pullover
  • Circuit 2
  • Bottom-Up Kettlebell Arm Bar
  • KB Circles

Circuit 1

Complete this round 3 times.

Tall Plank with KB Pass Through

Complete 10 repetitions

Coaching Tips For Tall Plank with KB Pass Through

Follow these cues to perform Tall Plank with KB Pass Through correctly:

  • Do not elevate hips when it gets challenging
  • Move the weight slowly from one position to the next
  • Lock the elbow taking your weight.

Glute Bridge Kettlebell Pullover

Complete 6 repetitions

The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises.

Benefits of Glute Bridge Kettlebell Pullover

The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension.

How To Do Glute Bridge Kettlebell Pullover

  1. Find a hip thrust position with the kettlebell locked overhead.
  2. Make sure you’re in a stable position with tension in the glutes.
  3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor.

Coaching Tips For Glute Bridge Kettlebell Pullover

Follow these cues to perform Glute Bridge Kettlebell Pullover correctly:

  • Start with and maintain tension in the glutes throughout
  • Ensure you use your thumbs on the horns of the kettlebell to get a good grip
  • Slowly lower the weight keeping a tight core.

Circuit 2

Complete this round 3 times.

Bottom-Up Kettlebell Arm Bar

Complete 2 repetitions

Coaching Tips For Bottom-Up Kettlebell Arm Bar

Follow these cues to perform Bottom-Up Kettlebell Arm Bar correctly:

  • Ensure you have a good grip on the KB
  • Keep elbow holding the kettlebell locked at all times
  • Let the other hand rest overhead
  • Slowly rotate the knee over whilst looking at the KB.

KB Circles

Complete 8 repetitions

Coaching Tips For KB Circles

Follow these cues to perform KB Circles correctly:

  • Move the kettlebell from one hand to the other fluidly
  • Transfer your weight from one foot to the other in order to stay balanced.

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This workout was made by Sean Klein

Sean Klein

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