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.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • 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

Buy Kettlebells
Core
Trunk
Resisting Rotation

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

Buy Kettlebells
Core
Trunk
Resisting Rotation

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

Buy Kettlebells
Core
Trunk
Resisting Rotation

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

Buy Kettlebells
Core
Trunk
Resisting Rotation

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

Buy Kettlebells
Core
Trunk
Rotation

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

Buy Bands
Core
Trunk
Resisting Rotation

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

Buy Bands
Core
Trunk
Rotation

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

Buy Kettlebells
Core
Trunk
Rotation

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.

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.