60 minute advanced ab workout with dumbbells and kettlebells at home

Here's everything you need to try our 60 minute advanced ab workout with dumbbells and kettlebells 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
11/02/24
In This Workout
  • Circuit 1
  • Single Arm KB Farmers March
  • Half Kneeling DB Crush Grip Cross Chop
  • KB Deadbugs
  • Circuit 2
  • Half Kneeling Halo Rotation
  • Bottom-Up Kettlebell Arm Bar
  • Single Arm Turkish Sit Up
  • Circuit 3
  • Half Kneeling KB Cross Chops
  • Tall Plank DB Pass Through

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.

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.

KB Deadbugs

Complete 16 repetitions

Coaching Tips For KB Deadbugs

Follow these cues to perform KB Deadbugs correctly:

  • Keep consistent tension against the KB
  • Ensure the lower back is pressed into the floor
  • Make sure the KB is secure and at no risk of being dropped.

Circuit 2

Complete this round 3 times.

Half Kneeling Halo Rotation

Complete 10 repetitions

The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell.

Benefits of Half Kneeling Halo Rotation

The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion.

How To Do Half Kneeling Halo Rotation

  1. Find a stable half kneeling position with the knee at 90-90.
  2. Hold the kettlebell by the horns in front of the chin.
  3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position.

Coaching Tips For Half Kneeling Halo Rotation

Follow these cues to perform Half Kneeling Halo Rotation correctly:

  • In a stable lunge position, holding 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.

Bottom-Up Kettlebell Arm Bar

Complete 4 repetitions

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.

Single Arm Turkish Sit Up

Complete 10 repetitions

The single arm Turkish sit up is a very effective advanced anterior core variation that will challenge those with excellent core strength.

Benefits of Single Arm Turkish Sit Up

The main benefit of the single arm Turkish sit up is its ability to build strength in the anterior core. It also requires moving the shoulder through challenging ranges of motion.

How To Do Single Arm Turkish Sit Up

  1. Start with the kettlebell locked out overhead with the wrist, elbow and knee stacked on top of each other.
  2. Create a large amount of tension in the abdominals and lift your torso with these muscles.
  3. Keep the elbow locked throughout the entire movement.
  4. Once you reach the top of the sit up the kettlebell should be locked overhead with the core extremely stable.
  5. The descent is the most challenging part of this movement so be sure to focus and control the movement as much as possible.

Coaching Tips For Single Arm Turkish Sit Up

Follow these cues to perform Single Arm Turkish Sit Up correctly:

  • Use your abdominals to lift the weight during the sit up
  • Keep the elbow locked at all times
  • Return slowly to the floor, ensure you do not slam your back into the ground.

Circuit 3

Complete this round 3 times.

Half Kneeling KB Cross Chops

Complete 8 repetitions

The half kneeling cross chop is an excellent core variation that can be used with both general populations and athletes alike.

Benefits of Half Kneeling KB Cross Chops

The main benefit of the half kneeling cross chop is its ability to create strength adaptations in the core musculature and also ensure enough rotational movements are being performed.

How To Do Half Kneeling KB Cross Chops

  1. Start in a stable half kneeling position with the knee at ninety degrees.
  2. Bring the kettlebell to the hip where the knee is planted on the floor.
  3. Rotate upwards with the kettlebell keeping the arms bent at all times.
  4. Slowly return to the starting position with the kettlebell staying slightly away from the body.

Coaching Tips For Half Kneeling KB Cross Chops

Follow these cues to perform Half Kneeling KB Cross Chops correctly:

  • Start with the kettlebell at the hip and rotate it across the body with the trunk
  • Return slowly to the starting position, resisting against the pull of the kettlebell.

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.

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.