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Lifting Kettlebells

5 Kettlebell Workouts to Help You Strengthen Your Core

If you're looking to build rock hard abs, then look more closely at the humble kettlebell! This simple and versatile piece of equipment is a great tool in your fitness toolkit to help you sculpt the body of your dreams! There has been a lot of talk in the fitness community lately about "functional training"- which is to say, training that mimics more natural movements that you would do in your every day life-because it strengthens your body in a more practical way so that you can live a healthier life well into your golden years. And kettlebell training is among the most functional types of training you can do.

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Maybe this is your very first time hearing about this piece of equipment, and you're not quite sure where to begin. Well, don't even stress about it! We've got 5 great kettlebell workouts specifically designed to help you build a stronger core! 

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Choosing the right kettlebell weight: Firstly, you've got to get the goods! Be sure to invest in an adjustable bell and having both lighter powder coat kettlebells (for moves like Turkish getup and cleans) and heavier competition-style kettlebells (for moves like swings and squats). You can get them online.

Here's a great set of starter ones on Amazon:
Amazon.com : Best Choice Products 3-Piece Kettlebell Set with Storage Rack, HDPE Coated Exercise Fitness Concrete Weights for Home Gym, Strength Training, HIIT Workout 5lb, 10lb, 15lb : Sports & Outdoors

Here is a really cool set of primate-inspired kettlebells:
Primal Kettlebells | Onnit

Here's some adorable animal kettlebells to inspire you form Iron Skull Fitness: 
https://ironskullfitness.com/shop/ols/categories/ironskull-animal-bells

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Workout 1

  • 3 x Kettlebell Man-Makers

  • 6 x Wall Climbs: Wall Climbs have you starting in a plank with your feet against a wall, then walking both your hands in and your feet up until you’re in a handstand—add a pushup at the top, if you’re really ambitious.

  • 12 x Double Kettlebell Windshield Wipers: Lie on your back, holding a kettlebell in each hand right above your chest; raise your legs up, feet to the ceiling, and slowly drop them as a unit to one side, then the other.

  • 24 x Heels to Heaven: Do reverse crunches with straight legs.

  • 48 x Bicycle Crunches

Directions: Perform a 16-minute AMRAP workout (complete as many rounds as possible of given reps in this timeframe).

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Workout 2

  • Wall Sit

  • Double Kettlebell Windshield Wipers

  • Plank

  • Kettlebell Windmill: For the Windmill, start with a wide straddle stance and hold a kettlebell in one hand directly overhead. With control, hinge your torso to the side, aiming to touch your toes with your free hand while keeping that kettlebell up to the sky the entire time.

Directions: This shorter workout makes a great core finisher. Perform 3 sets, taking 60 seconds rest in between.

 

Workout 3

  • Mountain Climbers

  • Kettlebell Situps to Goblet Press: Hold a kettlebell, goblet-style, in both hands. As you sit up, press the bell up and overhead; bring it down as you lower your body.

  • Reverse Plank Kicks: Come into a reverse plank—from seated, place your arms behind you, hands on the floor, and press your feet into the ground to bring your body up, forming a straight line from shoulders to toes—then take turns picking up one leg, fully extended, without letting your hips drop.

  • Superman Planks

Directions: This non-stop workout is only 6 minutes long—but it's definitely a long 6 minutes. Do 20 seconds of work, taking 5 seconds to transition between moves. Perform 3 total sets.

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Workout 4

  • Crunchy Frogs: Start seated, balanced on your tailbone, then extend your body out into a wide V and crunch in to bring your knees to chest.

  • Double Kettlebell Windshield Wipers

  • Dirty Dogs: Begin in downward dog, then switch to upward dog (without letting hips hit the floor), then back to downward dog, at which point you pick up one hand and touch the opposite toe (or shin). Repeat and touch with the other hand.

  • Butterfly Situps: Start seated, soles of feet touching and knees bent out to the side. You lie back on the ground, then sit up, touching your hands between your legs.

  • Russian Twists With Kettlebell

Directions: Do 50 seconds of work then 10 seconds of rest. Perform 3 sets.

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Workout 5

  • 2 minutes x Cardio: Row on an erg, run on a treadmill, or perform burpees

  • 20 x American Kettlebell Swings: American swings bring your arms up overhead rather than stopping at parallel, which forces more core control.

  • 10 x Scorpions (each side):  Lie facedown on the floor, pick up one foot and lift it up and over your body, allowing your hips to open—think of it like a scorpion stinger—then do the other side.

  • 15 Hollow Body Rocks

  • 20-yard Crab Walk  

  • 15 Kettlebell Suitcase Squats

  • 10 Kettlebell Goblet Situps

  • 10 Kettlebell Figure 8s 

Directions: Perform 3 sets.

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