Kettlebell Core

These kettlebell movements are great for when you're short on time, have minimal equipment available, or just want to be inside to keep an eye on the kids! They can be incorporated a variety of different ways to fit your lifestyle. Do one or two of them when you get a quick break, or put them all together for a more high intensity workout! 

Windmills

Raise kettlebell over head. Stand with left arm fully extended upward supporting kettlebell and right arm extended out to side. Stand with legs far apart with feet angled slightly out to the sides. Bend over to right side with knees straight. Reach toward toes of right foot with right hand. Keep knees straight and kettlebell balanced over left shoulder with both arms extended. Touch right foot. Raise back up to original position, maintaining balance of kettlebell over head above left shoulder. Repeat. Continue movement on opposite side.

Goblet Squats 

Stand holding the kettlebell by the horns close to your chest. This will be your starting position. Squat down until your hip crease is below parallel. Keep your chest and head up and your back straight. At the bottom position, pause and push your knees out. Return to the starting position, and repeat. 

Kettlebell Sit & Press

Lay flat on the floor. Hold the Kettlebell with both hands on the chest to begin with. Next using your core muscles sit up and at the same time push the Kettlebell overhead. Try to push the kettlebell up and back and really lift the chest and sternum. Breathe out as you press up. The downward phase of the movement is performed at a much slower pace. Slowly bring the kettlebell back down to the chest as you lower the body towards the floor. Ensure that you keep your heels on the floor throughout the whole movement.

Single Leg Deadlift

Place a kettlebell  at your toes with your feet together. Pick up the kettlebell using just one leg, raising the other one behind you. Maintaining a straight back, place the kettlebell back down and repeat. This can also be performed using two kettlebells, one in each hand.

 

Perform 15-20 reps of each movement. For alternating movements, perform 15-20 reps on each side. You can also perform each of the movements for time as part of a HIIT circuit to really get the most out of your workout. 

For example: 

3 Rounds For Time of

15 windmills 

15 goblet squats

15 sit & press

15 single leg deadlifts 

I used a 35lb kettlebell, but you can use whatever weight feels challenging for you, without sacrificing proper form.