60 minute intermediate ab workout with dumbbells and kettlebells at home

Here's everything you need to try our 60 minute intermediate ab workout with dumbbells and kettlebells 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
  • DB Single Arm Farmers March
  • Circuit 2
  • KB Straight Arm Side Plank
  • Circuit 3
  • Bottom-Up Kettlebell Arm Bar
  • DB Crush Grip Cross Chop
  • Circuit 4
  • Standing KB Halo
  • KB Deadbugs

Circuit 1

Complete this round 3 times.

DB Single Arm Farmers March

Complete 10 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.

Circuit 2

Complete this round 3 times.

KB Straight Arm Side Plank

Complete 20 seconds

Coaching Tips For KB Straight Arm Side Plank

Follow these cues to perform KB Straight Arm Side Plank correctly:

  • Find the straight arm side plank with the elbow under the shoulder, then press the KB so that it is locked over the shoulder
  • Keep hips high and in line with the shoulders.

Circuit 3

Complete this round 3 times.

Bottom-Up Kettlebell Arm Bar

Complete 2 repetitions

Coaching Tips For Bottom-Up Kettlebell Arm Bar

Follow these cues to perform Bottom-Up Kettlebell Arm Bar correctly:

  • Ensure you have a good grip on the KB
  • Keep elbow holding the kettlebell locked at all times
  • Let the other hand rest overhead
  • Slowly rotate the knee over whilst looking at the KB.

DB Crush Grip Cross Chop

Complete 10 repetitions

Coaching Tips For DB Crush Grip Cross Chop

Follow these cues to perform DB Crush Grip Cross Chop correctly:

  • Rotate the entire trunk with power, return to the starting position slowly keeping the dumbbell infront of you.

Circuit 4

Complete this round 3 times.

Standing KB Halo

Complete 8 repetitions

Coaching Tips For Standing KB Halo

Follow these cues to perform Standing KB Halo correctly:

  • Hold 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.

KB Deadbugs

Complete 12 repetitions

Coaching Tips For KB Deadbugs

Follow these cues to perform KB Deadbugs correctly:

  • Keep consistent tension against the KB
  • Ensure the lower back is pressed into the floor
  • Make sure the KB is secure and at no risk of being dropped.

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This workout was made by Sean Klein

Sean Klein

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