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4 Kettlebell Core Workouts ***Check out our Black Friday Deals: 1. The Relay Core Burner (0:09) 2. The 6-Minute Core Floor Burner (2:17) 3. The Core Stability Workout (3:20) 4. The Kettlebell Core Density Set (4:46) The Relay Core Burner Complete 6 rounds through each circuit. Do not rest during the round. Each round you will start with a carry followed by the other moves. You will end up doing 3 carries each circuit per side. If you need to rest, pause after each round, but not during. Rest 1-2 minutes between circuits. CIRCUIT #1: 30 seconds Bottom Up Carry 6-10 reps per side Figure 8s 4-6 reps per way Kneeling Halos 6-10 reps per side Leg Wipers CIRCUIT #2: 30 seconds Unilateral Farmer’s Carry 8-12 reps per side Unilaterally-Loaded Reverse Lunge 6-10 reps per side Windmills 8-12 reps Bridge and Pull Over The 6-Minute Core Floor Burner Set a timer for 30 second intervals of work and go through all of the moves back to back. Complete 3 rounds through without resting although beginners can rest up to 1 minute between rounds and even use just their own bodyweight! CIRCUIT: 30 seconds Two-Arm Overhead Sit Up 30 seconds Seated Figure 8 30 seconds Kettlebell Sit Up and Twist 30 seconds Pull Over Leg Lowers The Core Stability Workout Set a timer for 30 second intervals of work and move right from one move to the next. Perform Around the World’s as active rest between rounds. Beginners can take an additional 30 seconds if needed. CIRCUIT: 30 seconds per side Unilaterally-Loaded Reverse Lunges 30 seconds per side Gladiator Get Up 30 seconds Bridge and Pull Over 30 seconds per side Single Arm Overhead Sit Up 30 seconds Around the Worlds (Active Rest) The Kettlebell Core Density Set Complete 3-5 rounds of the Turkish Get Up, resting 45-90 seconds between rounds. Rest longer if you’re going for that one rep max and shorter if doing lighter weights. Then set a timer for 25 minutes and complete as many rounds of the circuit as you can in that time. Record how many rounds you do to meet next time! EXERCISE: 1-3 reps per side Turkish Get Up CIRCUIT: 8-12 reps per side Overhead Squat 5-8 reps per side Renegade Rows 5-10 reps per side Figure 8 8-12 reps per side Teapots 5-8 reps per side Leg Wipers
