45 minute advanced oblique workout with a barbell at home

Here's everything you need to try our 45 minute advanced oblique 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
09/02/24
In This Workout
  • Circuit 1
  • Side Plank Press Out
  • Circuit 2
  • Top Side Half Moon
  • Circuit 3
  • Standing Twist
  • Russian Twists
  • Half Kneeling Plate Halo

Circuit 1

Complete this round 3 times.

Side Plank Press Out

Complete 14 repetitions

Coaching Tips For Side Plank Press Out

Follow these cues to perform Side Plank Press Out correctly:

  • Keep the hips high and in line with the feet and shoulders
  • Press the weight slowly, resitting any movement in the rest of the body.

Circuit 2

Complete this round 3 times.

Top Side Half Moon

Complete 8 repetitions

Coaching Tips For Top Side Half Moon

Follow these cues to perform Top Side Half Moon correctly:

  • Bring the weight to the outside of one knee
  • Then lift overhead to the opposite knee
  • Use a wide arch to make it challenging.

Circuit 3

Complete this round 3 times.

Standing Twist

Complete 16 repetitions

The standing twist or standing plate twist is one of the best rotational exercises available in the gym. It is very effective at improving trunk stability and rotational power.

Benefits of Standing Twist

The main benefit of the standing twist is rotational power and trunk stability.

How To Do Standing Twist

  1. Stand with the feet at slightly wider than hips width.
  2. Rotate the plate in hand from side to side, transferring your weight from foot to foot as the weight moves from side to side.
  3. Move aggressively with power or the exercise will be void.

Coaching Tips For Standing Twist

Follow these cues to perform Standing Twist correctly:

  • Rotate at the trunk powerfully, change direction quickly as you reach the end of rotation
  • This should be fast and continuous.

Russian Twists

Complete 16 repetitions

Coaching Tips For Russian Twists

Follow these cues to perform Russian Twists correctly:

  • Do not move with speed
  • Let the load pull on your core.

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.

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This workout was made by Sean Klein

Sean Klein

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