Band-Free Kettlebell Core Session
An easy session for a recovery day.
The workout
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Kettlebell Halo Slow Circle
3 × 8 reps each direction · 30 s rest
Hold the kettlebell by the horns and circle it slowly around your head, keeping the core braced.
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Dumbbell Seated Twist Tap
3 × 12 reps each side · 30 s rest
Sit with knees bent and lean back slightly, tapping one dumbbell to the floor beside your hip with control.
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Kettlebell Suitcase Hold Walk
3 × 40 s each side · 30 s rest
Carry the kettlebell in one hand at your side, resisting any lean as you walk slowly forward and back.
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Dumbbell Weighted Plank Pull-Through
3 × 10 reps each side · 30 s rest
In a plank with a dumbbell beside one hand, reach under and drag it to the other side without rotating the hips.
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Kettlebell Windmill Slow Reach
3 × 6 reps each side · 30 s rest
Press the kettlebell overhead, hinge sideways at the hip and reach the free hand toward the floor slowly.
Easier: Reduce range of motion and go lighter
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Slow Dead Bug Hold with Dumbbell
3 × 30 s · 30 s rest
Lie on your back holding a light dumbbell overhead, extend opposite arm and leg slowly while keeping low back pressed down.
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Kettlebell Bear Hug Carry
3 × 40 s · 30 s rest
Hold the kettlebell close to your chest with both arms and walk slowly, keeping ribs down and core tight.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
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