30 minute intermediate oblique workout with kettlebells at home

Here's everything you need to try our 30 minute intermediate oblique workout with 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 Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Single Arm Front Rack March
  • Single Arm OH KB Hold
  • Half Kneeling KB Windmill
  • Circuit 2
  • Half Kneeling KB Cross Chops
  • KB Arm Bar with Press

Circuit 1

Complete this round 3 times.

Single Arm Front Rack March

Complete 12 repetitions

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.

Single Arm OH KB Hold

Complete 40 seconds

Coaching Tips For Single Arm OH KB Hold

Follow these cues to perform Single Arm OH KB Hold correctly:

  • Lock elbow overhead with bicep next to your ear
  • Keep rib cage tucked.

Half Kneeling KB Windmill

Complete 4 repetitions

The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder.

Benefits of Half Kneeling KB Windmill

The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder.

How To Do Half Kneeling KB Windmill

  1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor.
  2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked.
  3. With control place your hand on the floor and pause for a second illustrating control.
  4. Lift the hand slowly from the floor and return to the starting position.

Coaching Tips For Half Kneeling KB Windmill

Follow these cues to perform Half Kneeling KB Windmill correctly:

  • Start in a stable half kneeling position
  • The hand with the weight will be on the same side as the planted foot
  • Hinge and rotate bringing the hand towards the floor
  • Look at the KB the entire movement.

Circuit 2

Complete this round 3 times.

Half Kneeling KB Cross Chops

Complete 6 repetitions

The half kneeling cross chop is an excellent core variation that can be used with both general populations and athletes alike.

Benefits of Half Kneeling KB Cross Chops

The main benefit of the half kneeling cross chop is its ability to create strength adaptations in the core musculature and also ensure enough rotational movements are being performed.

How To Do Half Kneeling KB Cross Chops

  1. Start in a stable half kneeling position with the knee at ninety degrees.
  2. Bring the kettlebell to the hip where the knee is planted on the floor.
  3. Rotate upwards with the kettlebell keeping the arms bent at all times.
  4. Slowly return to the starting position with the kettlebell staying slightly away from the body.

Coaching Tips For Half Kneeling KB Cross Chops

Follow these cues to perform Half Kneeling KB Cross Chops correctly:

  • Start with the kettlebell at the hip and rotate it across the body with the trunk
  • Return slowly to the starting position, resisting against the pull of the kettlebell.

KB Arm Bar with Press

Complete 4 repetitions

Coaching Tips For KB Arm Bar with Press

Follow these cues to perform KB Arm Bar with Press correctly:

  • 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
  • After the press return to the start position with control.

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This workout was made by Sean Klein

Sean Klein

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