4 Week Complete Kettlebell Ab & Core Workout

Challenge your full body strength and muscular endurance by performing this core focused 4 week kettlebell workout program. Read on to learn more.

Workout Summary

General Fitness
Full Body
Beginner
4 weeks
3
25-45 minutes
Kettle Bells
Male & Female
download pdfDownload Workout

Workout Description

When it comes to abs and core training, a kettlebell is the perfect piece of fitness equipment.

Kettlebells are no doubt extremely convenient, and provide a training modality that is ideal for compound movements like swings, squats, presses and, cleans.

This kettlebell workout is for your abs and core, and it can be done with just one kettlebell.

The workout includes movements performed in all three planes to target the major muscles groups of the abdominals and back. The movements range from standing, kneeling, lying and push-up positions for a comprehensive core workout.

In addition to building core coordination, strength, and endurance, the workout is designed to prepare you for more advanced exercises to come in future workouts.

Workout Instructions:

This workout requires one kettlebell of moderate weight. We recommend women use a 6-8 kg (14-18 lbs.) kettlebell and men use a 10-12 kg (22-26 lbs.) kettlebell.

Perform 10 reps per side for each exercise in a circuit. Rest for 45-60 seconds at the end of each circuit. Complete four full circuits. If you can complete more than four circuits of these exercises with ease, consider increasing your weight.

Exercise Rounds Reps
Alternating Swing 4 10 Each
Side Lunge Rack Position - 10 Each
Half Kneeling Press - 10 Each
Renegade Row - 10 Each
Half Turkish Get Up - 10 Each
Feet Elevated Pullover - 10 Each
Figure 8 - 10 Each
Standing Russian Twist - 10 Each

Alternating Swing

Primary Muscles: glutes, hamstrings, erectors, abs, lats

  • Stand upright with your feet about hip-width apart with a kettlebell on the floor between your feet about two feet in front of you.
  • Squat down, flexing at the hips and grab the handle in one hand.
  • Swing the kettlebell back between your legs with your hips flexed and a slight bend at the knees.
  • Powerfully extend your hips and swing the kettlebell out and up to chest level, with a slight bend in the elbow to allow the kettlebell to float at the top.
  • At the highest point of the swing, switch hands and guide the kettlebell back down along the same path in the opposite hand, flexing at the hips once the arm hits the hips.
  • Repeat, switching arms every repetition.

Side Lunge Rack Position

Primary Muscles: quads, glutes, hamstrings, abductors

  • Stand upright with your feet together, holding the kettlebell in rack position on the right side, with palm facing in and elbow slightly away from the body.
  • Step laterally out to the right side, squatting on your right leg and keeping the left leg straight. The elbow may come farther from the body to counterbalance the hips sinking back.
  • Push off the right foot to return to the start position.
  • Perform all reps on your right side, then switch sides.

Half Kneeling Press

Primary Muscles: deltoids, lats, triceps, abdominals

  • Come into a lunge position with the right knee on the floor and left foot flat out in front of you. Hold the kettlebell in rack position on the right side with your palm facing in and elbow tucked against your body.
  • Press the kettlebell up overhead, extending your arm fully and locking your elbow out in the top position.
  • Lower the kettlebell back down to the start position.
  • Perform the desired number of reps on the right side, then repeat on the left side.

Renegde Row

Primary Muscles: lats, deltoids, abdominals, biceps

  • Place your right hand on the handle of a kettlebell and your left hand on the floor and step your feet back, coming into the top of a push up position with your arms straight and your feet wider than shoulder-width apart (the more narrow your feet, the harder the movement).
  • Row the kettlebell up to the side of your chest, pulling the elbow toward the belly button while keeping your hips level and maintaining your balance with the left hand on the floor.
  • Lower the kettlebell back to the floor directly under your shoulder.
  • Perform the desired number of reps on the right side, then repeat on the left side.

Half Turkish Get Up

Primary Muscles: abdominals, obliques, erectors, lats

  • Lie on your back on the floor with your right knee bent and your left leg straight at about a 45 degree angle to each other. Start with the kettlebell right over your right shoulder, with right arm straight. Your left arm should be on the floor at about a 45 degree angle to the side of your body.
  • Push into your left elbow and right foot to roll onto your left elbow, then up onto your left hand (left arm completely straight).
  • Slowly lower back to the start position.
  • Perform the desired number of reps on the right side, then repeat on the left side.

Feet Elevated Pullover

Primary Muscles: pecs, lats, serratus anterior, triceps

  • Lie on your back on the floor with your knees bent and feet raised off the floor, holding the kettlebell by the horns straight up over your chest and your arms straight.
  • Lower the kettlebell back down towards the floor back behind your head.
  • Gently tap the floor, then raise the kettlebell back up over your chest, keeping your arms straight and your feet raised throughout.

Figure 8

Primary Muscles: abs, obliques, quads, glutes, deltoids

  • Stand upright with your feet about hip-width apart with a kettlebell on the floor between your feet about two feet in front of you.
  • Squat slightly as you grab the kettlebell with your right hand and swing the kettlebell through the legs and around the left leg, then grab the handle with your left hand as you bring it back through your legs. Once the kettlebell goes around the right leg, grab the handle with your right hand.
  • Repeat the path, alternating hands each time.

Standing Russian Twist

Primary Muscles: obliques, abdominals, erectors

  • Stand upright holding the kettlebells by the horns in both hands with your palms facing out and your arms straight.
  • Twisting your upper body and hips to one side, swinging the kettlebell out to this side with your arms straight.
  • Twist to the opposite side moving through the hips and upper body.
  • Continue twisting side to side keeping your arms straight throughout.

Perform this kettlebell abs workout 2-3 times a week in addition to your regular workouts. Using kettlebells regularly in your workouts will help you develop a strong core and build full body strength and stamina. The kettlebell is a great tool to help you quickly and efficiently reach your fitness goals.

0 Comments+ Post Comment