60 minute intermediate ab workout with kettlebells and a resistance band

Here's everything you need to try our 60 minute intermediate ab 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
01/04/24
In This Workout
  • Circuit 1
  • Lateral Banded Deadbugs
  • Circuit 2
  • Single Leg Pallof Press
  • Circuit 3
  • KB Deadbug Hold
  • Single Arm OH KB Hold
  • Circuit 4
  • Banded Hollow Hold Pulses
  • A-Stance Pass Through

Circuit 1

Complete this round 3 times.

Lateral Banded Deadbugs

Complete 10 repetitions

Coaching Tips For Lateral Banded Deadbugs

Follow these cues to perform Lateral Banded Deadbugs correctly:

  • Do not lower the leg so far that your lower back comes off the floor
  • Only go as far as able while holding a good position.

Circuit 2

Complete this round 3 times.

Single Leg Pallof Press

Complete 10 repetitions

Coaching Tips For Single Leg Pallof Press

Follow these cues to perform Single Leg Pallof Press correctly:

  • Extend the arms slowly, focusing on balance
  • Have a slight bend in the knee and the hip that are planted to the floor.

Circuit 3

Complete this round 3 times.

KB Deadbug Hold

Complete 20 seconds

Coaching Tips For KB Deadbug Hold

Follow these cues to perform KB Deadbug Hold correctly:

  • Start with a stable grip on the KB
  • Keep lower back pressed into the floor
  • Lock elbows and ensure there is no movement throughout the hold.

Single Arm OH KB Hold

Complete 40 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.

Circuit 4

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.

A-Stance Pass Through

Complete 5 repetitions

Coaching Tips For A-Stance Pass Through

Follow these cues to perform A-Stance Pass Through correctly:

  • Start in a stable position using the ankle knee and hip to find balance
  • Slowly pass the KB under the leg, trying to maintain balance as the weight transfers to the other hand.

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This workout was made by Sean Klein

Sean Klein

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