15-Minute Kettlebell Workout for Core Strength

Grab one of the top kettlebells for weightlifting and join me on the mat for a 15-minute core-blasting kettlebell workout designed to build full-body strength.

I strongly believe in the freedom of using free weights for exercise.

You may not always have an hour to hit the gym or wait for machines, so a trusty kettlebell—a medium to heavy one is ideal for this workout—can be easily stored and brought out along with your exercise mat for a quick but effective sweat session.

The best part? This routine actively engages your core muscles to balance, drive, and stabilize your body throughout, which can help enhance core strength over time. Check out the video below and my trainer tips to maximize your effort.

No matter your fitness level, you can attempt this kettlebell workout. Beginners can start with a lighter weight, while seasoned athletes might opt for something heftier.

If you’re still mastering techniques like cleans and squats, I recommend learning how to properly hold a kettlebell to ensure correct positioning during exercises.

You'll work out for 15 minutes, rotating through five exercises for three rounds using a 45-second on and 15-second off format. Keep the intensity high, count your reps during the first round, and aim to match or exceed them in the subsequent rounds.

1. Kettlebell Single-Arm Squat Clean

The single-arm clean with a kettlebell is a fantastic move for transitioning between exercises from low to high. Clean the kettlebell to your shoulder in a front rack position, then immediately squat until your thighs are at least parallel to the floor.

Push through your feet to stand up, reverse the weight back to the floor, and switch sides.

2. Burpee x Single-Arm Bent-Over Row

Perform a burpee without lowering your chest to the ground, landing your feet mat-width apart, then hinge forward at your hips. Keep your back flat, engage your core, and push your hips back.

Look toward the top of your mat. Perform a bent-over row by pulling the kettlebell back toward your hip with one arm.

Return the bell to the floor between your feet, then row with the other arm. Consider learning the gorilla row if you want to engage more of your lower body.

3. Double Pulse Goblet Squat x 3 Stance

Squat while holding the kettlebell with both hands. Add two pulses at the lowest point of the squat, then drive up to stand.

Adjust your stance by bringing your feet together, then repeat. Finally, adjust your squat stance a third time into a wide sumo squat position, repeat the squat and pulse.

Move between these three foot positions as you squat, adding pulses each time.

A narrow stance targets the quads more, and a wider stance emphasizes the glutes, so combining the three effectively works your glutes, hamstrings, and quads with added intensity from the pulses.

4. Kettlebell Crush Grip Kneeling Overhead Press

A crush grip involves pressing your hands into the weight to engage your arms, chest, and shoulders.

Kneeling helps remove lower body momentum, allowing you to focus more on isolating the upper body.

This is tough on the upper body, mainly targeting the chest, triceps, and anterior deltoids, so move with control.

From the kneeling position, hold the kettlebell with both hands starting at your chest. Press the weight overhead without arching your back or leaning excessively.

Slightly push your head through your arms at the top to help stabilize the weight overhead and lock out your arms, then with control, lower the weight back down to complete one rep.

5. Alternating Kettlebell Swings x 6 x 2 Burpees

Begin with 6 reps of the kettlebell swing, alternating for 3 reps per side. Position your feet shoulder-width apart and hold the weight with an overhand grip.

Hinge at your hips, keep your back flat, and maintain an engaged core. Swing the kettlebell between your legs, then drive it upward to shoulder height. Switch hands in the air, control the bell's descent between your legs, and continue for more reps.

Place the bell on the mat in front of you, then perform 2 burpees over it. Pick up your weight and repeat the reps, starting with the opposite arm.

Maintain high intensity during the 45 seconds of activity and add rounds for a longer session.

Aim to work at roughly 8 out of 10 effort, ensuring you select a weight that feels challenging enough so that the last few reps of each exercise are nearly at failure without sacrificing form.

Source: tomsguide

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