We are working a lot of kettlebells this week with this Kettlebell Core Stability workout and our Weekend Warrior Workout. This kettlebell core stability workout is designed to hit your core from multiple angles with 4 exercises perform 3-5 sets, remember to really concentrate on your core through the rounds.
Perform 3-5 rounds
10 KB Get-up Sit-ups (right)
10 KB Get-up Sit-ups (left)
10 KB Windmills (right)
10 KB Windmills (left)
Plank with 10 KB Pull throughs
10 KB Pullovers
How to Perform this Kettlebell Core Stability Workout
If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
Pick your kettlebells. You may want a couple depending on how comfortable you are with these movements. I know Can do more on the get-up sit-ups than I can on the top loaded windmills or pullovers.
Lay on your right side and cradle the kettlebell. Roll onto your back keeping the kettlebell close to your chest. Bring your right foot toward your but knee toward the ceiling. Put your left leg and left arm angled out from your body on the floor. Press the kettlebell toward the ceiling with your right arm. Contract your abs and pop up onto your left elbow keeping the kettlebell extended to the ceiling in your right arm. Always look toward the weight when lifting overhead. Preform the required reps, then switch sides and repeat.
You can do either bottom or top loaded windmills here, it is based on what you feel comfortable with. Bottom loaded are easier than top loaded.
Start with the kettlebell in your right hand, turn your feet toward the right. With the right arm inside the right thigh and the left arm extended overhead, hinge at the hips lowering the kettlebell to the floor inside your right foot and return to the start position. Perform set reps, then switch and repeat on the left side.
Starting with the kettlebell in your right hand, this time, point your feet to the left. Clean and press the kettlebell over your head and stabilize it, left hand will be extended down inside your thigh. Keeping your eye on the kettlebell while overhead, hinge at the hips and lower your left hand toward the floor then return to the upright position. Perform the set reps then repeat on the other side.
Plank with KB Pull Throughs
With the kettlebell off to one side, assume the push-up plank position (on your hands versus on your elbows). Reach through with the hand opposite the kettlebell grab the kettlebell and pull it to the other side. Place that hand back on the floor and repeat with the other hand. Concentrate on keeping your core tight and hips from rotating. Perform the set number of repetitions.
Begin this movement on your back knees bent and pointing toward the ceiling, feet about shoulder width apart for stability. The kettlebell begins on the floor above your head. Grab the kettlebell with both hands and contract your abs to pull it over your head toward your feet, stopping about waist level. Return the kettlebell overhead to the floor stretching your abs to extend as far as you can. Remember to focus on your core.
Watch the demonstration video below to see these moves performed.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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