60 minute advanced oblique workout with a resistance band at home

Here's everything you need to try our 60 minute advanced oblique workout with 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
  • Side Plank Leg Raises
  • Circuit 2
  • Side Plank
  • Circuit 3
  • Bear Crawl with Lift Off
  • Bird Dog in Bear Crawl Hold
  • Circuit 4
  • Single Arm Plank
  • Plank Shift with Reach

Circuit 1

Complete this round 3 times.

Side Plank Leg Raises

Complete 12 repetitions

Coaching Tips For Side Plank Leg Raises

Follow these cues to perform Side Plank Leg Raises correctly:

  • Keep the hips in line with the shoulders and keep them high throughout
  • Do not lift to excessive range
  • Move with control.

Circuit 2

Complete this round 3 times.

Side Plank

Complete 40 seconds

Coaching Tips For Side Plank

Follow these cues to perform Side Plank correctly:

  • Keep the hips in line with the shoulders
  • Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.

Circuit 3

Complete this round 3 times.

Bear Crawl with Lift Off

Complete 15 seconds

Coaching Tips For Bear Crawl with Lift Off

Follow these cues to perform Bear Crawl with Lift Off correctly:

  • In the bear crawl position, lift opposite arm and leg off the floor for a second or so
  • Alternate between side
  • Try and reduce moveemnt as much as possible.

Bird Dog in Bear Crawl Hold

Complete 6 repetitions

Coaching Tips For Bird Dog in Bear Crawl Hold

Follow these cues to perform Bird Dog in Bear Crawl Hold correctly:

  • Create a very stable base in the bear crawl position
  • Slowly lift off opposite arm and opposite leg and find balance.

Circuit 4

Complete this round 3 times.

Single Arm Plank

Complete 25 seconds

The single arm plank is an excellent core exercise for more advanced individuals to develop their anterior core and resisting rotation capabilities.

Benefits of Single Arm Plank

The main benefit of the single arm plank is it’s ability to increase strength and endurance in the muscles of the core. It can also be good at developing the pictorial muscles.

How To Do Single Arm Plank

  1. Start in the top of press up position, with the core engaged and the feet at hips width apart.
  2. Put the hands underneath the shoulders, slightly narrower than the traditional press up position.
  3. Lift one hand off the floor and place it on the lower back. Make sure the elbow is locked (the arm straight) before lifting the hand off the floor.

Coaching Tips For Single Arm Plank

Follow these cues to perform Single Arm Plank correctly:

  • Slowly transfer weight to one arm
  • Keep hips high and in line with the shoulders.

Plank Shift with Reach

Complete 8 repetitions

Coaching Tips For Plank Shift with Reach

Follow these cues to perform Plank Shift with Reach correctly:

  • Keep feet together
  • Slowly lift one arm and straighten it overhead
  • Move hips as little as possible.

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This workout was made by Sean Klein

Sean Klein

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