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

Here's everything you need to try our 45 minute intermediate oblique 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 Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Single Arm KB Farmers March
  • Circuit 2
  • Single Arm OH KB Hold
  • Circuit 3
  • Cross Chop
  • Half Kneeling KB Windmill
  • Tall Kneeling Hip to Halo

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.

Single Arm OH KB Hold

Complete 40 seconds

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.

Circuit 3

Complete this round 3 times.

Cross Chop

Complete 6 repetitions

Coaching Tips For Cross Chop

Follow these cues to perform Cross Chop correctly:

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

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.

Tall Kneeling Hip to Halo

Complete 8 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.

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This workout was made by Sean Klein

Sean Klein

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