30 minute intermediate oblique workout at home

Here's everything you need to try our 30 minute intermediate oblique 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Plank Shift with Reach
  • Straight Arm Side Plank
  • Side Plank
  • Circuit 2
  • Single Arm Plank
  • Side Plank Lift

Circuit 1

Complete this round 3 times.

Plank Shift with Reach

Complete 8 repetitions

Core
Trunk
Resisting Rotation

Coaching Tips For Plank Shift with Reach

Follow these cues to perform Plank Shift with Reach correctly:

  • Keep feet together
  • Slowly lift one arm and straighten it overhead
  • Move hips as little as possible.

Straight Arm Side Plank

Complete 25 seconds

Core
Trunk
Resisting Rotation

Coaching Tips For Straight Arm Side Plank

Follow these cues to perform Straight Arm Side Plank correctly:

  • Keep the feet, hips and shoulders inline
  • Do not let the hips drop
  • Keep the elbow locked and fingers facing away from the feet.

Side Plank

Complete 40 seconds

Core
Trunk
Resisting Rotation

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.

Circuit 2

Complete this round 3 times.

Single Arm Plank

Complete 20 seconds

Core
Trunk
Resisting Rotation

The single arm plank is an excellent core exercise for more advanced individuals to develop their anterior core and resisting rotation capabilities.

Benefits of Single Arm Plank

The main benefit of the single arm plank is it’s ability to increase strength and endurance in the muscles of the core. It can also be good at developing the pictorial muscles.

How To Do Single Arm Plank

  1. Start in the top of press up position, with the core engaged and the feet at hips width apart.
  2. Put the hands underneath the shoulders, slightly narrower than the traditional press up position.
  3. Lift one hand off the floor and place it on the lower back. Make sure the elbow is locked (the arm straight) before lifting the hand off the floor.

Coaching Tips For Single Arm Plank

Follow these cues to perform Single Arm Plank correctly:

  • Slowly transfer weight to one arm
  • Keep hips high and in line with the shoulders.

Side Plank Lift

Complete 8 repetitions

Core
Trunk
Resisting Rotation

Coaching Tips For Side Plank Lift

Follow these cues to perform Side Plank Lift correctly:

  • Keep elbow underneath shoulder
  • Slowly lower the hips to the floor and lift
  • Keep hips in line with shoulders.

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This workout was made by Sean Klein

Sean Klein

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