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

Here's everything you need to try our 45 minute beginner 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
09/02/24
In This Workout
  • Circuit 1
  • KB A-Stance Hold
  • Tall Kneeling Hip to Halo
  • Single Arm Pallof Press
  • Circuit 2
  • Banded Deadbug Hold
  • Single Arm KB Farmers March
  • Lateral Banded Deadbug Hold

Circuit 1

Complete this round 3 times.

KB A-Stance Hold

Complete 20 seconds

Coaching Tips For KB A-Stance Hold

Follow these cues to perform KB A-Stance Hold correctly:

  • Keep a slight bend in the arm holding the weight
  • Keep shoulders square and spine straight
  • Keep knee lifted at 90 degrees or above.

Tall Kneeling Hip to Halo

Complete 6 repetitions

Coaching Tips For Tall Kneeling Hip to Halo

Follow these cues to perform Tall Kneeling Hip to Halo correctly:

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

Single Arm Pallof Press

Complete 6 repetitions

Coaching Tips For Single Arm Pallof Press

Follow these cues to perform Single Arm Pallof Press correctly:

  • Use the hand closest to where the band is attached
  • This will challenge pec and shoulder stability much more than the core so be careful with how much tension you use.

Circuit 2

Complete this round 3 times.

Banded Deadbug Hold

Complete 25 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.

Single Arm KB Farmers March

Complete 10 repetitions

Coaching Tips For Single Arm KB Farmers March

Follow these cues to perform Single Arm KB Farmers March correctly:

  • Keep a slight bend in the arm holding the weight
  • Slowly march in place keeping the shoulders and hips square, not moving the weight at all.

Lateral Banded Deadbug Hold

Complete 15 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.

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This workout was made by Sean Klein

Sean Klein

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