45 minute intermediate oblique workout with kettlebells and a resistance band

Here's everything you need to try our 45 minute intermediate oblique workout with kettlebells and a resistance band. 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
13/02/24
In This Workout
  • Circuit 1
  • Floor Seated Pallof Press
  • Front Rack and Farmers Carry
  • Half Kneeling Banded Chop
  • Circuit 2
  • Tall Plank with KB Pass Through
  • Half Kneeling KB Windmill
  • Hollow Body Hold Pallof Press

Circuit 1

Complete this round 3 times.

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.

Front Rack and Farmers Carry

Complete 20 meters

Coaching Tips For Front Rack and Farmers Carry

Follow these cues to perform Front Rack and Farmers Carry correctly:

  • Maintain a straight spine throughout
  • Keep a slight bend in the arm doing the farmers carry
  • Minimize movement of the kettlebells as much as possible.

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.

Tall Plank with KB Pass Through

Complete 10 repetitions

Coaching Tips For Tall Plank with KB Pass Through

Follow these cues to perform Tall Plank with KB Pass Through correctly:

  • Do not elevate hips when it gets challenging
  • Move the weight slowly from one position to the next
  • Lock the elbow taking your weight.

Half Kneeling KB Windmill

Complete 4 repetitions

The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder.

Benefits of Half Kneeling KB Windmill

The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder.

How To Do Half Kneeling KB Windmill

  1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor.
  2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked.
  3. With control place your hand on the floor and pause for a second illustrating control.
  4. Lift the hand slowly from the floor and return to the starting position.

Coaching Tips For Half Kneeling KB Windmill

Follow these cues to perform Half Kneeling KB Windmill correctly:

  • Start in a stable half kneeling position
  • The hand with the weight will be on the same side as the planted foot
  • Hinge and rotate bringing the hand towards the floor
  • Look at the KB the entire movement.

Hollow Body Hold Pallof Press

Complete 15 repetitions

Coaching Tips For Hollow Body Hold Pallof Press

Follow these cues to perform Hollow Body Hold Pallof Press correctly:

  • Keep the lower back pressed into the floor throughout the movement
  • Start with the hands at the sternum and straighten them slowly.

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.