60 minute beginner oblique workout with dumbbells
Here's everything you need to try our 60 minute beginner oblique workout with dumbbells. 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
- DB Single Arm Farmers March
- Double DB Farmers March
- Side Plank
- Circuit 2
- Side Plank with Reach Through
- Bear Crawl
- Single Arm Hammer Curl
- Circuit 3
- DB Cross Body Straight Leg Deadlift
- Front Raises
Circuit 1
Complete this round 3 times.
DB Single Arm Farmers March
Complete 8 repetitions
Coaching Tips For DB Single Arm Farmers March
Follow these cues to perform DB Single Arm Farmers March correctly:
- Keep a slight bend in the arm holding the weight
- Slowly march in place keeping the shoulders and hips square, not moving the weight at all.
Double DB Farmers March
Complete 16 repetitions
Coaching Tips For Double DB Farmers March
Follow these cues to perform Double DB Farmers March correctly:
- Slowly transition from one foot to the next
- Keep a slight bend in the arms while holding the DB's
- Lift the knees to at least hip height.
Side Plank
Complete 20 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 2
Complete this round 3 times.
Side Plank with Reach Through
Complete 8 repetitions
The side plank with reach through is a great resisting rotation exercise that brings some dynamic movement to the traditional side plank.
Benefits of Side Plank with Reach Through
The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds.
How To Do Side Plank with Reach Through
- Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder.
- Bring the hand under the body and touch the floor based on your range.
- Rotate the body and hips so they face the floor as much as able when reaching under the body.
- Bring the body slowly back to the starting position and reach the hand towards the ceiling.
Coaching Tips For Side Plank with Reach Through
Follow these cues to perform Side Plank with Reach Through correctly:
- Keep hips and shoulders inline
- Lock the elbow and do not allow it to bend.
Bear Crawl
Complete 10 meters
Coaching Tips For Bear Crawl
Follow these cues to perform Bear Crawl correctly:
- Keep lower back as flat as able
- Do not bring knees too close to elbows
- Move the opposite arm and leg at the same time.
Single Arm Hammer Curl
Complete 12 repetitions
Coaching Tips For Single Arm Hammer Curl
Follow these cues to perform Single Arm Hammer Curl correctly:
- Do not use any momentum
- Isolate the biceps
- Keep the elbows in a fixed position.
Circuit 3
Complete this round 3 times.
DB Cross Body Straight Leg Deadlift
Complete 8 repetitions
Coaching Tips For DB Cross Body Straight Leg Deadlift
Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:
- Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.
Front Raises
Complete 10 repetitions
Coaching Tips For Front Raises
Follow these cues to perform Front Raises correctly:
- Don't use any momentum
- Keep the shoulders in a fixed position throughout
- Only have a slight bend in the arm
- A plate is used in the video, but a dumbbell is more appropriate.
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This workout was made by Sean Klein
Sean Klein
