60 minute advanced oblique workout with kettlebells and a resistance band
Here's everything you need to try our 60 minute advanced oblique workout with kettlebells and a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.
- Circuit 1
- Single Arm OH KB Hold
- KB Side Plank
- Front Rack and Farmers Carry
- Circuit 2
- A-Stance Pass Through
- KB Arm Bar with Press
- Half Kneeling Pallof Press
- Circuit 3
- Half Kneeling Banded Chop
- KB Windmill
Circuit 1
Complete this round 3 times.
Single Arm OH KB Hold
Complete 50 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.
KB Side Plank
Complete 40 seconds
Coaching Tips For KB Side Plank
Follow these cues to perform KB Side Plank correctly:
- Find the 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.
Front Rack and Farmers Carry
Complete 20 meters
Coaching Tips For Front Rack and Farmers Carry
Follow these cues to perform Front Rack and Farmers Carry correctly:
- Maintain a straight spine throughout
- Keep a slight bend in the arm doing the farmers carry
- Minimize movement of the kettlebells as much as possible.
Circuit 2
Complete this round 3 times.
A-Stance Pass Through
Complete 5 repetitions
Coaching Tips For A-Stance Pass Through
Follow these cues to perform A-Stance Pass Through correctly:
- Start in a stable position using the ankle knee and hip to find balance
- Slowly pass the KB under the leg, trying to maintain balance as the weight transfers to the other hand.
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.
Half Kneeling Pallof Press
Complete 10 repetitions
Coaching Tips For Half Kneeling Pallof Press
Follow these cues to perform Half Kneeling Pallof Press correctly:
- Keep shoulders square
- Create a stable base in a lunge
- The knee closest to the band stays on the floor.
Circuit 3
Complete this round 3 times.
Half Kneeling Banded Chop
Complete 10 repetitions
Coaching Tips For Half Kneeling Banded Chop
Follow these cues to perform Half Kneeling Banded Chop correctly:
- Keep knee closest to the fixed band down, chop aggressivly away from the fixed band.
KB Windmill
Complete 6 repetitions
Coaching Tips For KB Windmill
Follow these cues to perform KB Windmill correctly:
- Stand in a wide base
- Have a slight bend in the leg you’re leaning towards and point the toe away from the body
- Hinge at the hips
- Look at the KB throughout the entire movement.
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This workout was made by Sean Klein
Sean Klein
