60 minute intermediate ab workout with dumbbells and a resistance band at home

Here's everything you need to try our 60 minute intermediate ab workout with dumbbells 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
01/04/24
In This Workout
  • Circuit 1
  • DB Full Moon
  • Half Kneeling Pallof Press
  • Single Arm Pallof Press
  • Circuit 2
  • Banded Hollow Hold Pulses
  • Half Kneeling Banded Diagonal Chop
  • Half Kneeling Banded Chop
  • Circuit 3
  • Banded Deadbug Hold
  • Lateral Banded Deadbug Hold

Circuit 1

Complete this round 3 times.

DB Full Moon

Complete 8 repetitions

Coaching Tips For DB Full Moon

Follow these cues to perform DB Full Moon correctly:

  • Rotate the trunk
  • Move with some speed
  • Watch the dumbbell thoughout the entire movement.

Half Kneeling Pallof Press

Complete 10 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.

Single Arm Pallof Press

Complete 8 repetitions

Coaching Tips For Single Arm Pallof Press

Follow these cues to perform Single Arm Pallof Press correctly:

  • Use the hand closest to where the band is attached
  • This will challenge pec and shoulder stability much more than the core so be careful with how much tension you use.

Circuit 2

Complete this round 3 times.

Banded Hollow Hold Pulses

Complete 8 repetitions

Coaching Tips For Banded Hollow Hold Pulses

Follow these cues to perform Banded Hollow Hold Pulses correctly:

  • Keep the lower back pressed into the floor throughout the movement
  • Only lower the legs to where you can keep the lower back on the floor
  • Pull the band towards the knees slowly then back overhead.

Half Kneeling Banded Diagonal Chop

Complete 8 repetitions

Coaching Tips For Half Kneeling Banded Diagonal Chop

Follow these cues to perform Half Kneeling Banded Diagonal Chop correctly:

  • In a stable lunge position, with the knee planted closest to the band
  • Chop the band across the body and towards the ceiling
  • Keep a slight bend in the arm.

Half Kneeling Banded Chop

Complete 10 repetitions

Coaching Tips For Half Kneeling Banded Chop

Follow these cues to perform Half Kneeling Banded Chop correctly:

  • Keep knee closest to the fixed band down, chop aggressivly away from the fixed band.

Circuit 3

Complete this round 3 times.

Banded Deadbug Hold

Complete 35 seconds

The banded deadbug hold is an excellent anterior core variation that can be used by all abilities.

Benefits of Banded Deadbug Hold

The main benefit of the banded deadbug hold is the strength gained in the muscle of the anterior core.

How To Do Banded Deadbug Hold

  1. Place the band in position behind your head before you find the deadbug position.
  2. Find a strong and stable deadbug position with the band in the hands but not creating too much tension.
  3. Pull the band over your head creating a lot of tension in the abdominal muscles.
  4. Hold this position throughout the time, keeping the lower back on the floor throughout.

Coaching Tips For Banded Deadbug Hold

Follow these cues to perform Banded Deadbug Hold correctly:

  • Keep consistent tension againts the band
  • Ensure the lower back is pressed into the floor.

Lateral Banded Deadbug Hold

Complete 25 seconds

Coaching Tips For Lateral Banded Deadbug Hold

Follow these cues to perform Lateral Banded Deadbug Hold correctly:

  • Keep consistent tension againts the band
  • Ensure the lower back is pressed into the floor.

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This workout was made by Sean Klein

Sean Klein

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