4 Week Complete Kettlebell Ab and Core Workout

This core-focused 4-week complete kettlebell ab and core workout will challenge your entire body’s strength and muscular endurance. Continue reading to learn more.

Table of Contents

Workout Description

A kettlebell is the ideal piece of fitness equipment when it comes to abs and core training.

Kettlebells are very useful and enable a training technique perfect for compound movements like swings, squats, presses, and cleans.

This kettlebell exercise targets your abs and core, and it can be done with only one kettlebell.

The routine targets the major muscle groups of the abdominals and back by incorporating movements in all three planes. This machine lets you get a full-body workout by allowing you to perform push-ups, crunches, pull-ups, and other activities.

We design the training to help you prepare for more advanced exercises in future workouts, improving strength, coordination, and endurance.

Workout Instructions

One kettlebell of modest weight is required for this workout. A 6-8 kg (14-18 lbs.) kettlebell is suggested for women, and a 10-12 kg (22-26 lbs.) kettlebell for men.

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

10 reps on each side for each movement in the circuit End the activity with a 45-60 second rest at the end of each circuit. Do four complete circuits. Increase the weight if you can complete more than four rounds of these exercises with minimal effort.

Alternating Swing

Primary Muscles: glutes, hamstrings, erectors, abs, latissimus dorsi

Stand up straight with a kettlebell between your feet, about two feet in front of you, and your feet approximately hip-width apart.
Squat down, bend at the hips, and grasp the handle in one hand.
Bring the kettlebell back between your legs with your hips flexed and a little bend at the knees.
By extending your hips powerfully and swinging the kettlebell out and up to chest level, bend your elbow slightly to allow the kettlebell to float up.
When the kettlebell reaches the highest point of its arc, change hands and guide it back down along the same course in the other hand, flexing at the hips as soon as your arm strikes your hip.
Switching arms every repetition is encouraged.

Side Lunge Rack Position

Primary Muscles: quads, glutes, hamstrings, abductors

You should hold the kettlebell in a rack position on your right side with your palm facing in and elbow slightly away from your body as you stand upright with your feet together.
Step laterally to the right side, squatting on your right leg and keeping the left leg straight. The elbows may move farther from the body to compensate for the hips sinking back.
Return to the beginning position by pressing the right foot.
Switch legs and repeat all reps on your right side before switching sides.

Half Kneeling Press

Primary Muscles: deltoids, latissimus dorsi, triceps, abdominals

Get into a lunge with the right knee on the ground and the left foot flat out in front of you. With your palm facing in and your elbow tucked against your body, hold the kettlebell in rack position on the right side.
In the top position, press the kettlebell overhead, extending your arm fully and locking your elbow out.
End the workout by lowering the kettlebell back to the beginning position.
Begin by performing the desired number of reps on the right side, then repeat for the opposite side.

Renegde Row

Primary Muscles: latissimus dorsi, deltoids, abdominals, biceps

Step your feet back and hold the handle of a kettlebell in your right hand, with your left hand on the floor; begin by bending your elbows and lowering yourself down to the floor, keeping your arms straight and feet wide (the closer your feet are together, the more complex the exercise becomes).
Maintain your balance by placing the left hand on the floor and pulling the elbow toward your belly button as you raise the kettlebell to the side of your chest.
Lower the kettlebell back to the ground directly beneath your shoulder.
Repeat on the right side after completing the desired number of reps on the left side.

Half Turkish Get Up

Primary Muscles: abdominals, obliques, erectors, latissimus dorsi

Lie on the floor with your right foot bent and your left leg straight, about a 45-degree angle from each other. Begin with the kettlebell directly over your right shoulder, keeping your right arm straight. Your left arm should be positioned at a 45-degree angle below your side of the body.
To roll over to your left elbow, push into your left elbow and right foot and then pull yourself up onto your left hand (left arm straight).
Lower the body down to the start position.
Repeat on the right side after completing the desired number of reps on the left side.

Feet Elevated Pullover

Primary Muscles: pecs, latissimus dorsi, serratus anterior, triceps

Put yourself on the floor on your back and raise your feet off the ground while holding the kettlebell by horns directly above your chest.
Grasp the kettlebell behind your head and lower it toward the floor.
Keep your feet near the wall and tap the floor carefully, then raise the kettlebell back up over your chest without bending your arms or lowering your legs.

Figure 8

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

Stand upright with your legs about hip-width apart, a kettlebell on the floor between your feet, two feet in front of you, and your palms facing each other.
As you squat down, grab the kettlebell with your right hand and swing it across your legs and around your left leg, then capture the handle with your left hand as you return it through your legs. When the kettlebell reaches your right leg, grab the handle with your right hand.
Repeat the course in alternating hands, and after each repetition, switch hands.

Standing Russian Twist

Primary Muscles: obliques, abdominals, erectors

Stand upright and hold the kettlebells by the horns with your palms facing out and your arms positioned straight.
Swinging the kettlebell out to this side with your arms straight (left, right) while twisting your upper body and hips to one side.
Twist to the other side by moving through the hips and upper body.
Keep your arms straight and twist side to side, alternating sides.

In addition to your regular workouts, perform this kettlebell ab and core workout routine 2-3 times each week. Kettlebells can help you develop a strong core and build full-body strength and endurance by regularly being included in your workouts. The kettlebell ab and core workout is an excellent method to help you achieve your fitness objectives quickly and painlessly.