60 minute intermediate ab workout with a barbell at home

Here's everything you need to try our 60 minute intermediate ab workout with a barbell 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
In This Workout
  • Circuit 1
  • Standing Twist
  • Circuit 2
  • Full Moon
  • Circuit 3
  • Weighted Plank
  • Barbell Rollout
  • Circuit 4
  • Barbell Leg Raises
  • Half Kneeling Plate Halo

Circuit 1

Complete this round 3 times.

Standing Twist

Complete 18 repetitions

The standing twist or standing plate twist is one of the best rotational exercises available in the gym. It is very effective at improving trunk stability and rotational power.

Benefits of Standing Twist

The main benefit of the standing twist is rotational power and trunk stability.

How To Do Standing Twist

  1. Stand with the feet at slightly wider than hips width.
  2. Rotate the plate in hand from side to side, transferring your weight from foot to foot as the weight moves from side to side.
  3. Move aggressively with power or the exercise will be void.

Coaching Tips For Standing Twist

Follow these cues to perform Standing Twist correctly:

  • Rotate at the trunk powerfully, change direction quickly as you reach the end of rotation
  • This should be fast and continuous.

Circuit 2

Complete this round 3 times.

Full Moon

Complete 12 repetitions

Coaching Tips For Full Moon

Follow these cues to perform Full Moon correctly:

  • Rotate the trunk
  • Move with some speed.

Circuit 3

Complete this round 3 times.

Weighted Plank

Complete 40 seconds

Coaching Tips For Weighted Plank

Follow these cues to perform Weighted Plank correctly:

  • Keep a strong posterior pelvic tilt throughout (slightly rounded lower back) once this position is lost the movement is ineffective
  • Find a partner to place the weight on your back, swap exercise if needed.

Barbell Rollout

Complete 8 repetitions

The barbell rollout is a very effective anterior core exercise for advanced individuals.

Benefits of Barbell Rollout

The primary benefit of the barbell rollout is that it builds strength in the anterior core by moving through the anti-extension movement pattern.

How To Do Barbell Rollout

  1. Start with the knees on the floor and the hands slightly wider than the shoulders gripping the barbell.
  2. Roll the barbell slowly forward, keeping the arms slightly bent and core extremely tight.
  3. Perform a slight pause at the end of the range of motion.
  4. Roll slowly back up to the starting position, keeping a tight core throughout.

Coaching Tips For Barbell Rollout

Follow these cues to perform Barbell Rollout correctly:

  • Roll out slowly with some curviture in the lower back, you should feel tension in the abdominals throughout.

Circuit 4

Complete this round 3 times.

Barbell Leg Raises

Complete 4 repetitions

Coaching Tips For Barbell Leg Raises

Follow these cues to perform Barbell Leg Raises correctly:

  • Keep legs straight throughout and core tight
  • Do not use a heavy weight, just enough to act as a counterbalance

Half Kneeling Plate Halo

Complete 10 repetitions

Coaching Tips For Half Kneeling Plate Halo

Follow these cues to perform Half Kneeling Plate Halo correctly:

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

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This workout was made by Sean Klein

Sean Klein


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