I’m back! Blogging has been so spotty these last few crazy weeks (I’m sowwy), but now I’m ready to kick off a jam-packed year of awesome posts, starting with this 20-minute kettlebell swing core workout. Oh ye-ahh.
You may remember I tweaked my knee last month and was trying to avoid bending it passed 90 degrees while working out so that it could heal. This was one of the workouts I made up during that time. Kettlebell swing variations get that heart rate up while working your whole body and recruiting those core stabilizer muscles. I broke up these swinging intervals with some ab exercises and voila—a quick, killer workout that will target your core and leave you out of breath and sweaty.
Kettlebell Swing Core Workout
Equipment I Used:
- Gymboss Interval Timer
- 25-lb kettlebell
- 20-lb kettlebell
- 15-lb kettlebell
- Exercise mat
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.
- 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.
What are your favorite kettlebell swing variations?
P.S. To all my Boston-area friends out there, you can vote for your favorite indoor cycling studio at Racked.com today, and–no pressure–just kidding–pressure!–you can choose Vélo-City. 🙂