60 minute beginner oblique workout with kettlebells and a resistance band at home

Here's everything you need to try our 60 minute beginner oblique workout with kettlebells and a resistance band at home. 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
  • Single Arm Front Rack March
  • Half Kneeling Halo Rotation
  • Single Arm KB Farmers March
  • Circuit 2
  • Double KB Farmers March
  • KB Suitcase Hold
  • KB A-Stance Hold
  • Circuit 3
  • Pallof Press
  • Floor Seated Pallof Press

Circuit 1

Complete this round 3 times.

Single Arm Front Rack March

Complete 12 repetitions

Coaching Tips For Single Arm Front Rack March

Follow these cues to perform Single Arm Front Rack March correctly:

  • Keep the kettlebell in a secure front rack position throughout
  • Keep the back straight and resist the pull of the weight
  • Keep the elbow down and do not lift it up as you get fatigued.

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.

Single Arm KB Farmers March

Complete 10 repetitions

Coaching Tips For Single Arm KB Farmers March

Follow these cues to perform Single Arm KB 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.

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.

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.

KB A-Stance Hold

Complete 20 seconds

Coaching Tips For KB A-Stance Hold

Follow these cues to perform KB A-Stance Hold correctly:

  • Keep a slight bend in the arm holding the weight
  • Keep shoulders square and spine straight
  • Keep knee lifted at 90 degrees or above.

Circuit 3

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.

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This workout was made by Sean Klein

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