Workouts · Core

Kettlebell Core Ignition

Core · 40 min · 6 moves · dumbbells, kettlebell

A session to wake the body up and get it moving.

The workout

1. Kettlebell Windmill

   3 × 8 reps each side · 30 s rest

   Press kettlebell overhead, hinge sideways at hips keeping arm vertical, eyes on the bell.

   Works: obliques, shoulders, core

2. Dumbbell Wood Chop

   3 × 12 reps each side · 30 s rest

   Rotate through the torso bringing the weight from high to low across the body, pivoting the back foot.

   Works: obliques, core, shoulders

3. Kettlebell Suitcase Carry

   3 × 30 s each side · 20 s rest

   Hold kettlebell in one hand, walk tall keeping torso upright and shoulders level.

   Works: core, obliques, forearms

4. Standing Dumbbell Side Bend

   3 × 15 reps each side · 20 s rest

   Hold dumbbell in one hand, bend sideways at the waist and return, keeping hips still.

   Works: obliques, core

5. Plank Shoulder Tap with Kettlebell Reach

   3 × 10 reps each side · 30 s rest

   In plank, tap opposite shoulder then reach one hand to tap the kettlebell placed beside you.

   Easier: Perform from knees if needed.

   Works: core, shoulders, glutes

6. Standing Dumbbell Knee Drive Twist

   3 × 12 reps each side · 20 s rest

   Drive knee up while rotating dumbbell across the body toward the raised knee.

   Works: core, hip flexors, obliques

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.

More core workouts

• Outdoor Core Calm Session 35 min · dumbbells
• Rainy Day Core Flow 45 min · dumbbells, kettlebell
• Evening Wind-Down Core Calm 45 min · chair, bench
• Chair-Powered Core Beast 35 min · bench, chair

Also in: Dumbbell workouts · Kettlebell workouts

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