45 minute advanced ab workout with dumbbells and a resistance band

Here's everything you need to try our 45 minute advanced ab workout with dumbbells and a resistance band. 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
09/02/24
In This Workout
  • Circuit 1
  • Floor Seated Pallof Press
  • Circuit 2
  • Single Leg Pallof Press
  • Banded Deadbug Hold
  • Circuit 3
  • DB Full Moon
  • Double DB Farmers March

Circuit 1

Complete this round 3 times.

Floor Seated Pallof Press

Complete 7 repetitions

Coaching Tips For Floor Seated Pallof Press

Follow these cues to perform Floor Seated Pallof Press correctly:

  • Resist the band and do not rotate the trunk at all
  • Straighten the arms slowly with control.

Circuit 2

Complete this round 3 times.

Single Leg Pallof Press

Complete 10 repetitions

Coaching Tips For Single Leg Pallof Press

Follow these cues to perform Single Leg Pallof Press correctly:

  • Extend the arms slowly, focusing on balance
  • Have a slight bend in the knee and the hip that are planted to the floor.

Banded Deadbug Hold

Complete 35 seconds

The banded deadbug hold is an excellent anterior core variation that can be used by all abilities.

Benefits of Banded Deadbug Hold

The main benefit of the banded deadbug hold is the strength gained in the muscle of the anterior core.

How To Do Banded Deadbug Hold

  1. Place the band in position behind your head before you find the deadbug position.
  2. Find a strong and stable deadbug position with the band in the hands but not creating too much tension.
  3. Pull the band over your head creating a lot of tension in the abdominal muscles.
  4. Hold this position throughout the time, keeping the lower back on the floor throughout.

Coaching Tips For Banded Deadbug Hold

Follow these cues to perform Banded Deadbug Hold correctly:

  • Keep consistent tension againts the band
  • Ensure the lower back is pressed into the floor.

Circuit 3

Complete this round 3 times.

DB Full Moon

Complete 8 repetitions

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.

Double DB Farmers March

Complete 18 repetitions

Coaching Tips For Double DB Farmers March

Follow these cues to perform Double DB Farmers March correctly:

  • Slowly transition from one foot to the next
  • Keep a slight bend in the arms while holding the DB's
  • Lift the knees to at least hip height.

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This workout was made by Sean Klein

Sean Klein

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