45 minute advanced ab workout with a barbell at home

Here's everything you need to try our 45 minute advanced ab workout with a barbell 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
04/04/24
In This Workout
  • Circuit 1
  • Hollow Body Flutter Kicks with Plate
  • Circuit 2
  • Full Moon
  • Barbell Leg Raises
  • Circuit 3
  • Half Kneeling Plate Halo
  • Barbell Rollout

Circuit 1

Complete this round 3 times.

Hollow Body Flutter Kicks with Plate

Complete 14 repetitions

Coaching Tips For Hollow Body Flutter Kicks with Plate

Follow these cues to perform Hollow Body Flutter Kicks with Plate correctly:

  • Keep the elbows locked throughout and ensure the plate is in a secure position before starting
  • Keep the lower back pressed into the floor throughout the entire movement
  • Kick slowly with control.

Circuit 2

Complete this round 3 times.

Full Moon

Complete 10 repetitions

Coaching Tips For Full Moon

Follow these cues to perform Full Moon correctly:

  • Rotate the trunk
  • Move with some speed.

Barbell Leg Raises

Complete 5 repetitions

Coaching Tips For Barbell Leg Raises

Follow these cues to perform Barbell Leg Raises correctly:

  • Keep legs straight throughout and core tight
  • Do not use a heavy weight, just enough to act as a counterbalance

Circuit 3

Complete this round 3 times.

Half Kneeling Plate Halo

Complete 8 repetitions

Coaching Tips For Half Kneeling Plate Halo

Follow these cues to perform Half Kneeling Plate Halo correctly:

  • In a stable lunge position, bring the plate from the hip round the head
  • Do not straighten the arms
  • Move slowly with control.

Barbell Rollout

Complete 10 repetitions

The barbell rollout is a very effective anterior core exercise for advanced individuals.

Benefits of Barbell Rollout

The primary benefit of the barbell rollout is that it builds strength in the anterior core by moving through the anti-extension movement pattern.

How To Do Barbell Rollout

  1. Start with the knees on the floor and the hands slightly wider than the shoulders gripping the barbell.
  2. Roll the barbell slowly forward, keeping the arms slightly bent and core extremely tight.
  3. Perform a slight pause at the end of the range of motion.
  4. Roll slowly back up to the starting position, keeping a tight core throughout.

Coaching Tips For Barbell Rollout

Follow these cues to perform Barbell Rollout correctly:

  • Roll out slowly with some curviture in the lower back, you should feel tension in the abdominals throughout.

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.