45 minute advanced ab workout with kettlebells and a resistance band at home

Here's everything you need to try our 45 minute advanced 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Tall Kneeling Banded Chop
  • Circuit 2
  • Lateral Banded Deadbug Hold
  • Standing KB Halo
  • Circuit 3
  • Banded Hollow Hold
  • Double KB Farmers March

Circuit 1

Complete this round 3 times.

Tall Kneeling Banded Chop

Complete 10 repetitions

Coaching Tips For Tall Kneeling Banded Chop

Follow these cues to perform Tall Kneeling Banded Chop correctly:

  • Find a stable position with the knees
  • Chop aggressivly away from the fixed band.

Circuit 2

Complete this round 3 times.

Lateral Banded Deadbug Hold

Complete 25 seconds

Coaching Tips For Lateral Banded Deadbug Hold

Follow these cues to perform Lateral Banded Deadbug Hold correctly:

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

Standing KB Halo

Complete 8 repetitions

Coaching Tips For Standing KB Halo

Follow these cues to perform Standing KB Halo correctly:

  • Hold the horns of the KB rotate the KB round the head
  • Move slowly with control
  • Feel the KB pull on the trunk as you move it.

Circuit 3

Complete this round 3 times.

Banded Hollow Hold

Complete 25 seconds

Coaching Tips For Banded Hollow Hold

Follow these cues to perform Banded Hollow Hold correctly:

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

Double KB Farmers March

Complete 16 repetitions

Coaching Tips For Double KB Farmers March

Follow these cues to perform Double KB Farmers March correctly:

  • Keep a slight bend in both arms
  • Very slowly transition from one leg to the other
  • Keep shoulders high and spine neutral.

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This workout was made by Sean Klein

Sean Klein

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