60 minute intermediate ab workout with kettlebells at home

Here's everything you need to try our 60 minute intermediate ab workout with 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
  • Tall Kneeling Hip to Halo
  • Single Arm Front Rack March
  • Glute Bridge Kettlebell Pullover
  • Circuit 2
  • KB Straight Arm Side Plank
  • KB Side Plank
  • KB Windmill
  • Circuit 3
  • KB Arm Bar with Press
  • Cross Chop

Circuit 1

Complete this round 3 times.

Tall Kneeling Hip to Halo

Complete 8 repetitions

Coaching Tips For Tall Kneeling Hip to Halo

Follow these cues to perform Tall Kneeling Hip to Halo correctly:

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

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.

Glute Bridge Kettlebell Pullover

Complete 6 repetitions

The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises.

Benefits of Glute Bridge Kettlebell Pullover

The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension.

How To Do Glute Bridge Kettlebell Pullover

  1. Find a hip thrust position with the kettlebell locked overhead.
  2. Make sure you’re in a stable position with tension in the glutes.
  3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor.

Coaching Tips For Glute Bridge Kettlebell Pullover

Follow these cues to perform Glute Bridge Kettlebell Pullover correctly:

  • Start with and maintain tension in the glutes throughout
  • Ensure you use your thumbs on the horns of the kettlebell to get a good grip
  • Slowly lower the weight keeping a tight core.

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.

KB Side Plank

Complete 25 seconds

Coaching Tips For KB Side Plank

Follow these cues to perform KB Side Plank correctly:

  • Find the 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.

KB Windmill

Complete 4 repetitions

Coaching Tips For KB Windmill

Follow these cues to perform KB Windmill correctly:

  • Stand in a wide base
  • Have a slight bend in the leg you’re leaning towards and point the toe away from the body
  • Hinge at the hips
  • Look at the KB throughout the entire movement.

Circuit 3

Complete this round 3 times.

KB Arm Bar with Press

Complete 4 repetitions

Coaching Tips For KB Arm Bar with Press

Follow these cues to perform KB Arm Bar with Press correctly:

  • 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
  • After the press return to the start position with control.

Cross Chop

Complete 6 repetitions

Coaching Tips For Cross Chop

Follow these cues to perform Cross Chop correctly:

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

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This workout was made by Sean Klein

Sean Klein

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