4 Week Complete Kettlebell Ab & Core Workout

 

By completing this 4 week kettlebell workout programme with a core focus, you may test your overall strength and physical endurance. Learn more by reading on.

WORKOUT SUMMARY

• Main Goal
  General Fitness
• Workout Type
  Full Body
• Training Level
  Beginner
• Program Duration4 weeks
• Days Per Week
  3
• Time Per Workout25-45 minutes
• Equipment Required
  Kettle Bells
• Target GenderMale & Female
• Recommended Supps
  Protein Powder
  Creatine
  Fish Oil
• Workout PDFDownload Workout

Workout Description

A kettlebell is the ideal piece of exercise gear for abs and core conditioning.

Without a doubt, kettlebells offer a training method that is perfect for compound motions including swings, squats, presses, and cleans.

You only need one kettlebell to complete this abs and core kettlebell exercise.

The exercises target the main abdominal and back muscular groups with movements carried out in all three planes. For a thorough core workout, the moves can be performed while standing, kneeling, lying down, or performing push-ups.

The exercise is created to get your core coordinated, strong, and resilient as well as get you ready for more difficult exercises in upcoming workouts.

Workout Instructions:

One medium-weight kettlebell is needed for this exercise. Men should use a 10-12 kilogramme (22-26 lbs) kettlebell, while ladies should use a 6-8 kg (14-18 lbs) kettlebell.

For each exercise in a circuit, perform 10 reps on each side. At the conclusion of each circuit, take a 45–60 second break. Make four complete circuits. Increase your weight if you can easily finish more than four circuits of these exercises.

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

• A kettlebell should be placed on the ground between your feet about two feet in front of you while standing erect with your feet around hip-width apart.
• Grab the handle with one hand as you squat down and flex your hips.
• With your knees slightly bent and your hips flexed, swing the kettlebell back between your legs.
• Swing the kettlebell out and up to chest level with strong hip extension and a minor elbow bend to allow the kettlebell to float at the top.
• At the peak of the swing, change hands and swing the kettlebell down in the opposite hand along the same route, flexing your hips when the arm lands on them.
• Repeat while alternating your arms each time.

Side Lunge Rack Position

Primary Muscles: quads, glutes, hamstrings, abductors

• Holding the kettlebell in rack position on the right side with the palm facing in and elbow angled slightly away from the body, stand straight with your feet together.
• Step laterally out to the right side while keeping your left leg straight and crouching on your right leg. In order to balance off the hips relocating backward, the elbow may move farther away from the torso.
• To get back to the starting position, push off the right foot.
• Complete all of the reps on your right side before switching.

Half Kneeling Press

Primary Muscles: deltoids, lats, triceps, abdominals

• Lunge forward while keeping your left foot flat on the ground and your right knee on the floor. With your palm facing inward and your elbow tucked in close to your body, hold the kettlebell in rack position on the right side.
• While fully extending your arm and locking your elbow out in the top position, press the kettlebell overhead.
• Return the kettlebell to the starting position by lowering it.
• After completing the required number of reps on the right side, move to the left side and repeat.

Primary Muscles: lats, deltoids, abdominals, biceps

• In the top position of a push-up, with your arms straight and your feet wider than shoulder-width apart (the narrower your feet, the harder the movement), place your right hand on the handle of a kettlebell and your left hand on the ground.
• Keep your hips level and your balance by resting your left hand on the floor as you row the kettlebell up to the side of your chest, pulling the elbow towards your belly button.
• Back off and place the kettlebell directly beneath your shoulder on the floor.
• After completing the required number of reps on the right side, move to the left side and repeat.

Half Turkish Get Up

Primary Muscles: abdominals, obliques, erectors, lats

• Lay on your back on the floor, your left leg straight and your right knee bent at a 45-degree angle to one another. Start by straightening your right arm and placing the kettlebell over your right shoulder. At around a 45 degree angle to the side of your body, your left arm should rest on the floor.
• Roll onto your left elbow, then up onto your left hand (left arm completely straight), by pushing into your left elbow and right foot.
• Return to the starting position slowly.
• After completing the required number of reps on the right side, move to the left side and repeat.
  
  

  Feet Elevated Pullover

  Primary Muscles: pecs, lats, serratus anterior, triceps

  • Holding the kettlebell by the horns straight up above your chest with your arms straight, lie on your back on the floor with your knees bent and your feet raised off the ground.
  • Back behind your head, lower the kettlebell to the floor.
  • Keep your arms straight and your feet raised the entire time, tap the floor gently, then raise the kettlebell back over your chest.

  Figure 8

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

  • A kettlebell should be placed on the ground between your feet about two feet in front of you while standing erect with your feet around hip-width apart.
  • grip the kettlebell with your right hand and swing it through your legs and around your left leg while squatting slightly. Next, grip the handle with your left hand and bring the kettlebell back through your legs. Grab the handle with your right hand once the kettlebell has gone around your right leg.
  • Follow the same path again, switching hands each time.

  • Standing Russian Twist

    Primary Muscles: obliques, abdominals, erectors

    • Keep your arms straight and your palms outward while holding the kettlebells by the horns with both hands while standing upright.
    • Swinging the kettlebell out to the side with your arms straight, turn your upper body and hips to the same side.
    • Through the hips and upper body, turn to the opposite side.
    • Maintain a straight arm posture as you continue to rotate side to side.
    • Add this kettlebell abs exercise to your normal routines two to three times each week. Regularly using kettlebells in your workouts will help you strengthen your core and increase your overall body strength and endurance. The kettlebell is a fantastic tool for assisting you in rapidly and effectively achieving your fitness objectives.