Crush Your Week: 5 Kettlebell Core Workouts

What are the benefits of kettlebells for core workouts?

There are plenty of core workout variants, but kettlebells can be especially useful when building a rock-solid core for obstacle course racing for these reasons:

1. Versatility of movement

2. Increased mobility

3. Dynamic grip strength

4. Full-body, low-impact cardio training

5. Corrects muscular imbalances

01 - Workout: Reaching Core Goals

Perform the following circuit for 5 rounds, resting 60 seconds between each round.

1. 30-second hollow hold per side + single-arm KB press

2. 45-second Russian twists

3. 1-minute plank reach

02 - Workout: Get up and Plank

An AMRAP (as many rounds as possible). Repeat for 20 minutes, resting 2 minutes between rounds.

1. 3-5 Turkish get-ups

2. 3-5 Gladiator get-ups

3. 1-minute plank

03 - Workout: Jump, Swing, Crawl

A 6-round circuit with 60 seconds of rest between rounds.

1. 30 seconds of burpees

2. 10-second rest

3. 30-second KB swing

4. 10-second rest

5. 30-second bear crawl with KB drag

04 - Workout: Core Gains!

An AMRAP (as many rounds as possible) where you'll do 8-12 reps of each exercise and repeat rounds for 20 minutes.

1. Plank push-ups

2. Bell windmills

3. Bell sit-up to press

4. Birddog row

5. Goblet squat

05 - Workout: Walk the Plank

A HIIT workout where you'll do 15 total minutes in a 30 seconds on, 30 seconds off style.

1. Plank KB pull-through

2. Side plank (left)

3. Alternating plank row

4. Plank push-ups

5. Front plank hip extensions

MORE: How to Do These 8 Great Core Strengthening Exercises