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

Here's everything you need to try our 45 minute intermediate 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Single Arm OH KB Hold
  • Standing KB Halo
  • Single Arm Pallof Press
  • Circuit 2
  • Single Arm KB Farmers March
  • Tall Kneeling Banded Chop
  • Bottom-Up Kettlebell Arm Bar

Circuit 1

Complete this round 3 times.

Single Arm OH KB Hold

Complete 40 seconds

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Core
Trunk
Resisting Rotation

Coaching Tips For Single Arm OH KB Hold

Follow these cues to perform Single Arm OH KB Hold correctly:

  • Lock elbow overhead with bicep next to your ear
  • Keep rib cage tucked.

Standing KB Halo

Complete 8 repetitions

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Core
Trunk
Resisting Rotation

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.

Single Arm Pallof Press

Complete 8 repetitions

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Core
Trunk
Shoulder Stability

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.

Single Arm KB Farmers March

Complete 10 repetitions

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Core
Trunk
Resisting Rotation

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.

Tall Kneeling Banded Chop

Complete 10 repetitions

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Core
Trunk
Rotation

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.

Bottom-Up Kettlebell Arm Bar

Complete 2 repetitions

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Core
Trunk
Rotation

Coaching Tips For Bottom-Up Kettlebell Arm Bar

Follow these cues to perform Bottom-Up Kettlebell Arm Bar correctly:

  • Ensure you have a good grip on the KB
  • Keep elbow holding the kettlebell locked at all times
  • Let the other hand rest overhead
  • Slowly rotate the knee over whilst looking at the KB.

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This workout was made by Sean Klein

Sean Klein

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