60 minute advanced ab workout with kettlebells and a resistance band at home

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

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Standing KB Halo
  • KB Arm Bar with Press
  • Hollow Body Hold Pallof Press
  • Circuit 2
  • KB A-Stance Hold
  • Lateral Banded Deadbugs
  • KB Straight Arm Side Plank
  • Circuit 3
  • Pallof Press with Circle
  • Lateral Banded Deadbug Hold

Circuit 1

Complete this round 3 times.

Standing KB Halo

Complete 8 repetitions

Coaching Tips For Standing KB Halo

Follow these cues to perform Standing KB Halo correctly:

  • Hold 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.

KB Arm Bar with Press

Complete 6 repetitions

Coaching Tips For KB Arm Bar with Press

Follow these cues to perform KB Arm Bar with Press correctly:

  • 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
  • After the press return to the start position with control.

Hollow Body Hold Pallof Press

Complete 20 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.

Circuit 2

Complete this round 3 times.

KB A-Stance Hold

Complete 30 seconds

Coaching Tips For KB A-Stance Hold

Follow these cues to perform KB A-Stance Hold correctly:

  • Keep a slight bend in the arm holding the weight
  • Keep shoulders square and spine straight
  • Keep knee lifted at 90 degrees or above.

Lateral Banded Deadbugs

Complete 10 repetitions

Coaching Tips For Lateral Banded Deadbugs

Follow these cues to perform Lateral Banded Deadbugs correctly:

  • Do not lower the leg so far that your lower back comes off the floor
  • Only go as far as able while holding a good position.

KB Straight Arm Side Plank

Complete 30 seconds

Coaching Tips For KB Straight Arm Side Plank

Follow these cues to perform KB Straight Arm Side Plank correctly:

  • Find the straight arm side plank with the elbow under the shoulder, then press the KB so that it is locked over the shoulder
  • Keep hips high and in line with the shoulders.

Circuit 3

Complete this round 3 times.

Pallof Press with Circle

Complete 10 repetitions

Coaching Tips For Pallof Press with Circle

Follow these cues to perform Pallof Press with Circle correctly:

  • Keeps hips and shoulders square
  • When elbows are locked move the band in a circular motion slowly with control.

Lateral Banded Deadbug Hold

Complete 25 seconds

Coaching Tips For Lateral Banded Deadbug Hold

Follow these cues to perform Lateral Banded Deadbug Hold correctly:

  • Keep consistent tension againts the band
  • Ensure the lower back is pressed into the floor.

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This workout was made by Sean Klein

Sean Klein

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