60 minute beginner ab workout with dumbbells and kettlebells

Here's everything you need to try our 60 minute beginner ab workout with dumbbells and kettlebells. 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
09/02/24
In This Workout
  • Circuit 1
  • Front Rack and Farmers Carry
  • Double KB Farmers March
  • Half Kneeling Halo Rotation
  • Circuit 2
  • KB Suitcase Hold
  • Tall Kneeling Hip to Halo
  • Single Arm OH KB Hold
  • Circuit 3
  • KB Farmers Carry
  • Single Arm KB OH Carry

Circuit 1

Complete this round 3 times.

Front Rack and Farmers Carry

Complete 15 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.

Double KB Farmers March

Complete 16 repetitions

Coaching Tips For Double KB Farmers March

Follow these cues to perform Double KB Farmers March correctly:

  • Keep a slight bend in both arms
  • Very slowly transition from one leg to the other
  • Keep shoulders high and spine neutral.

Half Kneeling Halo Rotation

Complete 4 repetitions

The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell.

Benefits of Half Kneeling Halo Rotation

The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion.

How To Do Half Kneeling Halo Rotation

  1. Find a stable half kneeling position with the knee at 90-90.
  2. Hold the kettlebell by the horns in front of the chin.
  3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position.

Coaching Tips For Half Kneeling Halo Rotation

Follow these cues to perform Half Kneeling Halo Rotation correctly:

  • In a stable lunge position, holding 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.

Circuit 2

Complete this round 3 times.

KB Suitcase Hold

Complete 35 seconds

The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength.

Benefits of KB Suitcase Hold

The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature.

How To Do KB Suitcase Hold

  1. Find a stable base with the feet in line or slightly wider than the feet.
  2. Keep the kettlebell away from the leg with a slight bend in the arm.
  3. Keep the shoulders square and in a stable position.
  4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions.

Coaching Tips For KB Suitcase Hold

Follow these cues to perform KB Suitcase Hold correctly:

  • Keep shoulders and hips square
  • Have a slight bend in the arm
  • Ensure the spine is straight.

Tall Kneeling Hip to Halo

Complete 6 repetitions

Coaching Tips For Tall Kneeling Hip to Halo

Follow these cues to perform Tall Kneeling Hip to Halo correctly:

  • In a stable lunge position, bring the KB from the hip round the head
  • Do not straighten the arms
  • Move slowly with control.

Single Arm OH KB Hold

Complete 25 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.

Circuit 3

Complete this round 3 times.

KB Farmers Carry

Complete 20 meters

Coaching Tips For KB Farmers Carry

Follow these cues to perform KB Farmers Carry correctly:

  • Keep a slight bend in both arms and a straight spine
  • Walk naturally with control.

Single Arm KB OH Carry

Complete 15 meters

Coaching Tips For Single Arm KB OH Carry

Follow these cues to perform Single Arm KB OH Carry correctly:

  • Lock elbow overhead with bicep next to your ear
  • Walk slowly with control.

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This workout was made by Sean Klein

Sean Klein

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