45 minute intermediate oblique workout with dumbbells at home

Here's everything you need to try our 45 minute intermediate oblique workout with dumbbells 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
01/04/24
In This Workout
  • Circuit 1
  • Double DB Farmers March
  • DB Full Moon
  • Half Kneeling DB Crush Grip Cross Chop
  • Circuit 2
  • DB Single Arm Farmers March
  • Tall Plank DB Pass Through
  • DB Crush Grip Cross Chop

Circuit 1

Complete this round 3 times.

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.

DB Full Moon

Complete 8 repetitions

Coaching Tips For DB Full Moon

Follow these cues to perform DB Full Moon correctly:

  • Rotate the trunk
  • Move with some speed
  • Watch the dumbbell thoughout the entire movement.

Half Kneeling DB Crush Grip Cross Chop

Complete 8 repetitions

Coaching Tips For Half Kneeling DB Crush Grip Cross Chop

Follow these cues to perform Half Kneeling DB Crush Grip Cross Chop correctly:

  • Rotate the entire trunk with power, return to the starting position slowly keeping the kettlebell infront of you.

Circuit 2

Complete this round 3 times.

DB Single Arm Farmers March

Complete 10 repetitions

Coaching Tips For DB Single Arm Farmers March

Follow these cues to perform DB Single Arm 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 Plank DB Pass Through

Complete 8 repetitions

Coaching Tips For Tall Plank DB Pass Through

Follow these cues to perform Tall Plank DB Pass Through correctly:

  • Resist any rotation from the dumbbell, keeping the hips and shoulders square.

DB Crush Grip Cross Chop

Complete 10 repetitions

Coaching Tips For DB Crush Grip Cross Chop

Follow these cues to perform DB Crush Grip Cross Chop correctly:

  • Rotate the entire trunk with power, return to the starting position slowly keeping the dumbbell infront of you.

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This workout was made by Sean Klein

Sean Klein

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