60 minute intermediate oblique workout with dumbbells and kettlebells

Here's everything you need to try our 60 minute intermediate oblique workout with dumbbells and kettlebells. 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
  • Half Kneeling KB Cross Chops
  • Half Kneeling DB Crush Grip Cross Chop
  • Double KB Farmers March
  • Circuit 2
  • Cross Chop
  • KB Farmers Carry
  • Low Windmill
  • Circuit 3
  • Front Rack and Farmers Carry
  • Single Arm KB Farmers Carry

Circuit 1

Complete this round 3 times.

Half Kneeling KB Cross Chops

Complete 6 repetitions

The half kneeling cross chop is an excellent core variation that can be used with both general populations and athletes alike.

Benefits of Half Kneeling KB Cross Chops

The main benefit of the half kneeling cross chop is its ability to create strength adaptations in the core musculature and also ensure enough rotational movements are being performed.

How To Do Half Kneeling KB Cross Chops

  1. Start in a stable half kneeling position with the knee at ninety degrees.
  2. Bring the kettlebell to the hip where the knee is planted on the floor.
  3. Rotate upwards with the kettlebell keeping the arms bent at all times.
  4. Slowly return to the starting position with the kettlebell staying slightly away from the body.

Coaching Tips For Half Kneeling KB Cross Chops

Follow these cues to perform Half Kneeling KB Cross Chops correctly:

  • Start with the kettlebell at the hip and rotate it across the body with the trunk
  • Return slowly to the starting position, resisting against the pull of the kettlebell.

Half Kneeling DB Crush Grip Cross Chop

Complete 8 repetitions

Coaching Tips For Half Kneeling DB Crush Grip Cross Chop

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

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

Double KB Farmers March

Complete 18 repetitions

Coaching Tips For Double KB Farmers March

Follow these cues to perform Double KB Farmers March correctly:

  • Keep a slight bend in both arms
  • Very slowly transition from one leg to the other
  • Keep shoulders high and spine neutral.

Circuit 2

Complete this round 3 times.

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.

KB Farmers Carry

Complete 20 meters

Coaching Tips For KB Farmers Carry

Follow these cues to perform KB Farmers Carry correctly:

  • Keep a slight bend in both arms and a straight spine
  • Walk naturally with control.

Low Windmill

Complete 4 repetitions

Coaching Tips For Low Windmill

Follow these cues to perform Low Windmill correctly:

  • Keep your feet shoulder width apart
  • Have a slight bend in the leg you’re leaning towards and point the toe away from the body
  • Hinge at the hips
  • Keep your eyes on the kettlebell.

Circuit 3

Complete this round 3 times.

Front Rack and Farmers Carry

Complete 20 meters

Coaching Tips For Front Rack and Farmers Carry

Follow these cues to perform Front Rack and Farmers Carry correctly:

  • Maintain a straight spine throughout
  • Keep a slight bend in the arm doing the farmers carry
  • Minimize movement of the kettlebells as much as possible.

Single Arm KB Farmers Carry

Complete 15 meters

Coaching Tips For Single Arm KB Farmers Carry

Follow these cues to perform Single Arm KB Farmers Carry correctly:

  • Maintain a straight spine throughout
  • Do not rotate the upperbody at all
  • Keep a slight bend in the arm on the farmers carry.

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This workout was made by Sean Klein

Sean Klein

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