45 minute intermediate oblique workout with dumbbells and a resistance band at home

Here's everything you need to try our 45 minute intermediate oblique workout with dumbbells 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
  • Half Kneeling Banded Chop
  • Circuit 2
  • Pallof Press
  • Double DB Farmers March
  • Circuit 3
  • Half Kneeling Banded Diagonal Chop
  • Floor Seated Pallof Press

Circuit 1

Complete this round 3 times.

Half Kneeling Banded Chop

Complete 10 repetitions

Coaching Tips For Half Kneeling Banded Chop

Follow these cues to perform Half Kneeling Banded Chop correctly:

  • Keep knee closest to the fixed band down, chop aggressivly away from the fixed band.

Circuit 2

Complete this round 3 times.

Pallof Press

Complete 10 repetitions

The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily.

Benefits of Pallof Press

The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force.

How To Do Pallof Press

  1. Start with the knees and hips slightly bent, it should feel like a very athletic stance.
  2. Bring the band towards the chest, finding a comfortable grip on the band.
  3. Slowly straighten the arms keeping the shoulders and hips square throughout.
  4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest.

Coaching Tips For Pallof Press

Follow these cues to perform Pallof Press correctly:

  • Keep shoulders square
  • Have a slight bend in the knees, stand in an athletic position.

Double DB Farmers March

Complete 18 repetitions

Coaching Tips For Double DB Farmers March

Follow these cues to perform Double DB Farmers March correctly:

  • Slowly transition from one foot to the next
  • Keep a slight bend in the arms while holding the DB's
  • Lift the knees to at least hip height.

Circuit 3

Complete this round 3 times.

Half Kneeling Banded Diagonal Chop

Complete 8 repetitions

Coaching Tips For Half Kneeling Banded Diagonal Chop

Follow these cues to perform Half Kneeling Banded Diagonal Chop correctly:

  • In a stable lunge position, with the knee planted closest to the band
  • Chop the band across the body and towards the ceiling
  • Keep a slight bend in the arm.

Floor Seated Pallof Press

Complete 7 repetitions

Coaching Tips For Floor Seated Pallof Press

Follow these cues to perform Floor Seated Pallof Press correctly:

  • Resist the band and do not rotate the trunk at all
  • Straighten the arms slowly with control.

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This workout was made by Sean Klein

Sean Klein

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