Kettlebell Swing Core Workout

 

This interval workout will take you 20 minutes. Set a timer for 30 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through five rounds of the following exercises.

Equipment I Used:

• Gymboss Interval Timer
• 25-lb kettlebell
• 20-lb kettlebell
• 15-lb kettlebell
• Exercise mat

Two-Hand Kettlebell Swings

Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the waist; not so much squatting. I used a 25-lb bell.

Windmills Right

Start in a standing position, legs wide, kettlebell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out at an angle. Slowly bend down, keeping legs and arm holding kettlebell straight. Touch the ground by your left foot with your left hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly raise up to starting position. I used a 15-lb kettlebell for these.

Alternating One-Arm Swings

Hold kettlebell in right hand with legs a little more than shoulder-width apart. Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. When the kettlebell is at its highest point, it will be momentarily “weightless”—this is when you’re going to grab it with your left hand, letting go of the right. Swing back down and repeat; always switching hands at the top. At the bottom of your swing, your thumb should be pointing back through your legs. I use a 20-lb bell.

Windmills Left

Kettlebell Swing Punches

This is just like a regular swing except for at the top, bend your elbows wide, bringing the kettlebell in towards your face, and punch it back out. It’s a great move for your chest and upper back! I use a 25-lb kettlebell for these.

Russian Twists

Sit with legs elevated, leaning slightly backwards, and twist from right to left, bringing kettlebell from one side of your body to the other. I used a 20-lb bell.