45 minute beginner ab workout with kettlebells at home

Here's everything you need to try our 45 minute beginner ab workout with kettlebells 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
  • Single Arm KB Farmers March
  • Circuit 2
  • Tall Kneeling Hip to Halo
  • KB Suitcase Hold
  • Circuit 3
  • Double KB Farmers March
  • KB A-Stance Hold

Circuit 1

Complete this round 3 times.

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.

Circuit 2

Complete this round 3 times.

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.

KB Suitcase Hold

Complete 35 seconds

The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength.

Benefits of KB Suitcase Hold

The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature.

How To Do KB Suitcase Hold

  1. Find a stable base with the feet in line or slightly wider than the feet.
  2. Keep the kettlebell away from the leg with a slight bend in the arm.
  3. Keep the shoulders square and in a stable position.
  4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions.

Coaching Tips For KB Suitcase Hold

Follow these cues to perform KB Suitcase Hold correctly:

  • Keep shoulders and hips square
  • Have a slight bend in the arm
  • Ensure the spine is straight.

Circuit 3

Complete this round 3 times.

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.

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.

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.