60 minute beginner oblique workout with kettlebells and a resistance band

Here's everything you need to try our 60 minute beginner 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Pallof Press
  • Floor Seated Pallof Press
  • Single Arm KB Farmers Carry
  • Circuit 2
  • Double KB Farmers March
  • Single Arm OH KB Hold
  • Half Kneeling Pallof Press
  • Circuit 3
  • Pallof Press with Circle
  • Single Arm KB Farmers Carry

Circuit 1

Complete this round 3 times.

Pallof Press

Complete 8 repetitions

The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily.

Benefits of Pallof Press

The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force.

How To Do Pallof Press

  1. Start with the knees and hips slightly bent, it should feel like a very athletic stance.
  2. Bring the band towards the chest, finding a comfortable grip on the band.
  3. Slowly straighten the arms keeping the shoulders and hips square throughout.
  4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest.

Coaching Tips For Pallof Press

Follow these cues to perform Pallof Press correctly:

  • Keep shoulders square
  • Have a slight bend in the knees, stand in an athletic position.

Floor Seated Pallof Press

Complete 6 repetitions

Coaching Tips For Floor Seated Pallof Press

Follow these cues to perform Floor Seated Pallof Press correctly:

  • Resist the band and do not rotate the trunk at all
  • Straighten the arms slowly with control.

Single Arm KB Farmers Carry

Complete 15 meters

Coaching Tips For Single Arm KB Farmers Carry

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

  • Maintain a straight spine throughout
  • Do not rotate the upperbody at all
  • Keep a slight bend in the arm on the farmers carry.

Circuit 2

Complete this round 3 times.

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.

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.

Half Kneeling Pallof Press

Complete 8 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.

Pallof Press with Circle

Complete 6 repetitions

Coaching Tips For Pallof Press with Circle

Follow these cues to perform Pallof Press with Circle correctly:

  • Keeps hips and shoulders square
  • When elbows are locked move the band in a circular motion slowly with control.

Single Arm KB Farmers Carry

Complete 15 meters

Coaching Tips For Single Arm KB Farmers Carry

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

  • Maintain a straight spine throughout
  • Do not rotate the upperbody at all
  • Keep a slight bend in the arm on the farmers carry.

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This workout was made by Sean Klein

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