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4 Kettlebell Core Workouts
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4 Kettlebell Core Workouts
1. The Relay Core Burner (0:09)
2. The 6-Minute Core Floor Burner (2:17)
3. The Core Stability Workout (3:20)
4. The Kettlebell Core Density Set (4:46)
The Relay Core Burner
Complete 6 rounds through each circuit. Do not rest during the round. Each round you will start with a carry followed by the other moves. You will end up doing 3 carries each circuit per side. If you need to rest, pause after each round, but not during. Rest 1-2 minutes between circuits.
CIRCUIT #1:
30 seconds Bottom Up Carry
6-10 reps per side Figure 8s
4-6 reps per way Kneeling Halos
6-10 reps per side Leg Wipers
CIRCUIT #2:
30 seconds Unilateral Farmer’s Carry
8-12 reps per side Unilaterally-Loaded Reverse Lunge
6-10 reps per side Windmills
8-12 reps Bridge and Pull Over
The 6-Minute Core Floor Burner
Set a timer for 30 second intervals of work and go through all of the moves back to back. Complete 3 rounds through without resting although beginners can rest up to 1 minute between rounds and even use just their own bodyweight!
CIRCUIT:
30 seconds Two-Arm Overhead Sit Up
30 seconds Seated Figure 8
30 seconds Kettlebell Sit Up and Twist
30 seconds Pull Over Leg Lowers
The Core Stability Workout
Set a timer for 30 second intervals of work and move right from one move to the next. Perform Around the World’s as active rest between rounds. Beginners can take an additional 30 seconds if needed.
CIRCUIT:
30 seconds per side Unilaterally-Loaded Reverse Lunges
30 seconds per side Gladiator Get Up
30 seconds Bridge and Pull Over
30 seconds per side Single Arm Overhead Sit Up
30 seconds Around the Worlds (Active Rest)
The Kettlebell Core Density Set
Complete 3-5 rounds of the Turkish Get Up, resting 45-90 seconds between rounds. Rest longer if you’re going for that one rep max and shorter if doing lighter weights. Then set a timer for 25 minutes and complete as many rounds of the circuit as you can in that time. Record how many rounds you do to meet next time!
EXERCISE:
1-3 reps per side Turkish Get Up
CIRCUIT:
8-12 reps per side Overhead Squat
5-8 reps per side Renegade Rows
5-10 reps per side Figure 8
8-12 reps per side Teapots
5-8 reps per side Leg Wipers
1. The Relay Core Burner (0:09)
2. The 6-Minute Core Floor Burner (2:17)
3. The Core Stability Workout (3:20)
4. The Kettlebell Core Density Set (4:46)
The Relay Core Burner
Complete 6 rounds through each circuit. Do not rest during the round. Each round you will start with a carry followed by the other moves. You will end up doing 3 carries each circuit per side. If you need to rest, pause after each round, but not during. Rest 1-2 minutes between circuits.
CIRCUIT #1:
30 seconds Bottom Up Carry
6-10 reps per side Figure 8s
4-6 reps per way Kneeling Halos
6-10 reps per side Leg Wipers
CIRCUIT #2:
30 seconds Unilateral Farmer’s Carry
8-12 reps per side Unilaterally-Loaded Reverse Lunge
6-10 reps per side Windmills
8-12 reps Bridge and Pull Over
The 6-Minute Core Floor Burner
Set a timer for 30 second intervals of work and go through all of the moves back to back. Complete 3 rounds through without resting although beginners can rest up to 1 minute between rounds and even use just their own bodyweight!
CIRCUIT:
30 seconds Two-Arm Overhead Sit Up
30 seconds Seated Figure 8
30 seconds Kettlebell Sit Up and Twist
30 seconds Pull Over Leg Lowers
The Core Stability Workout
Set a timer for 30 second intervals of work and move right from one move to the next. Perform Around the World’s as active rest between rounds. Beginners can take an additional 30 seconds if needed.
CIRCUIT:
30 seconds per side Unilaterally-Loaded Reverse Lunges
30 seconds per side Gladiator Get Up
30 seconds Bridge and Pull Over
30 seconds per side Single Arm Overhead Sit Up
30 seconds Around the Worlds (Active Rest)
The Kettlebell Core Density Set
Complete 3-5 rounds of the Turkish Get Up, resting 45-90 seconds between rounds. Rest longer if you’re going for that one rep max and shorter if doing lighter weights. Then set a timer for 25 minutes and complete as many rounds of the circuit as you can in that time. Record how many rounds you do to meet next time!
EXERCISE:
1-3 reps per side Turkish Get Up
CIRCUIT:
8-12 reps per side Overhead Squat
5-8 reps per side Renegade Rows
5-10 reps per side Figure 8
8-12 reps per side Teapots
5-8 reps per side Leg Wipers
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