Fit Bit Friday 251: The Kettlebell Core Workout

Hey guys!

How’s your week been? I’m so thrilled that the weekend is here, and although it’s going to be packed, it’s also going to be a super fun one full of adventures. I’ll tell you all about what I get up to back here on Monday morning, and in the meantime, let’s chat fitness.

Work It Out

I know I gave you a kettlebell workout last week, but because they’ve been my favourite piece of strength training equipment lately (meaning that they’ve been waking up muscles I didn’t know I had ?), I wanted to give you another. As the name implies, today’s Kettlebell Core Workout focuses mostly on the core, but I’ve thrown in a couple of full-body moves for those of you who don’t have a long time to get your sweat on. (Let’s face it – that’s all of us!)

The Kettlebell Core Workout

Start with some easy cardio, then grab 1 set of light/medium kettlebells, plus one heavier one. (If you can only grab one set, that’s totally fine.) Do all of the moves in the order listed, taking about 1 minute to rest at the end. Repeat the circuit 2-3 more times for a total of 3-4 rounds, then be sure to get a good stretch. I’ve provided descriptions of some of the less-intuitive moves below.

Click here to print the workout.

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• Kettlebell swings: Here’s all you need to know about how to do one!
• Kettlebell single-leg deadlifts: Hold a kettlebell by the horns in each hand like you’re holding suitcases. Lift your left foot off the floor and extend it behind you, lowering your torso forward along with the kettlebells so that your body forms a T-shape. Return to standing (but keep your right foot hovering above the floor) and repeat for all reps before switching sides.
• Kettlebell figure eights – Here’s a great tutorial. Basically, you’re weaving an 8 shape around your legs, switching directions after 10 reps.
• Kettlebell windmills – Video tutorial here. You can use just one as shown in the video, or hold a second kettlebell in your lower hand.
• Kettlebell Russian twists – Tutorial here
• High plank with kettlebell pass – Get into high plank pose with a kettlebell between your hands on the floor, handle pointing up. Place  your right hand a few inches further right, then grab the kettlebell handle your left hand, lift it and place it further left. Move your left hand to the left of the kettlebell, then grab the handle with your right hand and move it a few inches right. Continue moving it from side to side, following with your hand placement. Aim to keep your hips square to the ground as the temptation will be to rotate them as you move from side to side.
• Kettlebell mountain climbers – Still in high plank, place the kettlebell between your hands on the floor, handle pointing up. Do regular mountain climbers, each time bringing your knee to touch the kettlebell (or as close as you can get it).

Turn It Up

Oh friends, have I got a treat for you today. I’m sure many of you, like me, are still loving Can’t Stop The Feeling by Justin Timberlake, which was my featured tune a couple of weeks ago. I was browsing for remixes the other day and stumbled across this amazing megamix featuring Gwen Stefani, Anna Kendrick, Adele and so many more. Even the Spice Girls – yes, so random, but fabulous. Friday dance party anyone?

Have A Read

• How to prep your meals like a pro triathlete – via Outside Online
• This 20-Minute Workout Is a Taste of the Hardest Class in NYC – via Women’s Health
• 5 Things I Wish I Knew Before I Started Running: A Coach Explains – via Mind Body Green

So tell me…

• What’s going on this weekend?
• What was the highlight of your week?