60 minute advanced ab workout with dumbbells at home

Here's everything you need to try our 60 minute advanced ab 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.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Dumbell Pullover on Floor
  • Half Kneeling DB Crush Grip Cross Chop
  • DB Full Moon
  • Circuit 2
  • Tall Plank DB Pass Through
  • DB Single Arm Farmers March
  • DB Crush Grip Cross Chop
  • Circuit 3
  • Double DB Farmers March
  • Floor Wiper

Circuit 1

Complete this round 3 times.

Dumbell Pullover on Floor

Complete 10 repetitions

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Core
Trunk
Anterior Core

The dumbbell pullover on floor is an amazing anterior core exercise that is very simple but when done correctly can be very challenging.

Benefits of Dumbell Pullover on Floor

The main benefit of the dumbbell pull over on floor is the adaptation it creates in the abdominals (anterior core). Fighting to maintain this anti-extension position while the weight pulls on your abdominals can create a stimulus for the adaptation desired in the abdominals. The secondary benefit to the dumbbell pullover on the floor is the strength and mobility adaptations in the shoulders (lats), lifting the weight back to the starting position requires engagement of the lats.

How To Do Dumbell Pullover on Floor

  1. Start with the elbows locked and the weight overhead with the weight securely in the hands. The knees can be raised or on the floor but personally I prefer them raised
  2. Slowly lower the weight towards the floor overhead, allowing the weight to pull on the abdominals.
  3. As the weight pulls on the abdominals its very important that you don’t lift the lower back off the floor. If the lower back comes off the floor and the stomach lifts up the abdominal muscles will be doing much less work.

Coaching Tips For Dumbell Pullover on Floor

Follow these cues to perform Dumbell Pullover on Floor correctly:

  • Move slowly with control, feeling the weight of the dumbbell pull on the core
  • Keep a slight bend in the arms.

Half Kneeling DB Crush Grip Cross Chop

Complete 8 repetitions

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Core
Trunk
Rotation

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.

DB Full Moon

Complete 8 repetitions

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Core
Full Body
Rotation

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.

Circuit 2

Complete this round 3 times.

Tall Plank DB Pass Through

Complete 8 repetitions

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Core
Trunk
Resisting Rotation

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 Single Arm Farmers March

Complete 10 repetitions

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Core
Trunk
Resisting Rotation

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.

DB Crush Grip Cross Chop

Complete 8 repetitions

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Core
Trunk
Rotation

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.

Circuit 3

Complete this round 3 times.

Double DB Farmers March

Complete 18 repetitions

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Core
Trunk
Resisting Rotation

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.

Floor Wiper

Complete 16 repetitions

Core
Trunk
Anterior Core

The floor wiper is a great core variation that allows you to work the muscles of the obliques with no equipment.

Benefits of Floor Wiper

The main benefit of the floor wiper exercise is the adaptation it creates in making the obliques stronger through using the legs as a load to lift.

How To Do Floor Wiper

  1. Start with the back on the floor and the arms out creating the largest wing span possible. This will allow you to control the movement, through gripping the floor with the hands.
  2. Straighten the legs out so the feet are over the hips.
  3. Lower the feet towards one side, do this slowly with control ensure they are not falling towards the floor.
  4. Once the feet are close to the floor lift them back to the starting position and alternate to the other side.
  5. The lower back is going to come off the floor and stretch the lower back, this isn’t an issue.

Coaching Tips For Floor Wiper

Follow these cues to perform Floor Wiper correctly:

  • Keep legs straight with the feet and knees together
  • Use hands to anchor you to the floor
  • Lower feet slowly to the floor.

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This workout was made by Sean Klein

Sean Klein

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