Name: Playbook - Best Fitness - Core Kettlebell 30 min HIIT
Uploaded: 2021-01-18T11:46:52.006Z
Duration: 30 min
Description: Core Kettlebell 30 min HIIT

Quick Full-Body High Intensity Kettlebell workout that gives you an extra jab for the abs! After your warm up, immediately dive into your 10 minute AMRAP. Be sure to take a 2 minute rest while setting up for your 9 minute EMOM. Once hour EMOM is complete, immediately start the 1 minute challenge for the ultimate burn! Modifications are built-in, however this workout is considered to be intermediate kettlebell skill level.

Go through each mobility flow at a reasonable pace. The goal is to limber up and get the muscles warm/ready for the workout! Do a second round if you feel it is necessary.

Try a 2:45 pace as a baseline and adjust according to what feels like low-moderate intensity.

Rower Warm-Up

Alternate sides until you hit your rep target. Take nice deep breaths on the way down and big exhale as you scoop your arms towards the ceiling.

Step & Reach Stretch

Move slow and pause while in cobra pose to get a deep back stretch. It is important to mobilize the spinal erector muscles (that run alongside your spine), which play an important role in core activation/stabilization.

Inchworm with Cobra Pose

Alternate sides to get 6 total. Keep your core engaged through the stretch and plant your leading foot so it’s heel touches the ground. Hold each lunge for 2 seconds.

Runners Lunge

Do your best to keep your heels on the ground, but respect your body’s natural range of motion. Deep squat position, your spine will bend/flex slightly at the bottom and that’s okay!

Squat with T-Spine Rotation

Warm-up

As Many Rounds As Possible in 10 minutes. Rest as needed, but keep it minimal. The goal is to get your heart rate to 80-90% of its max. Perform each exercise with intensity and allow up to 30 seconds rest where needed.

One pullover + one leg lift = 1 full rep. Keep the abs flexed by sucking the belly button inward towards your spine. How far you move your legs depends on how much tension you can maintain while keeping your back safe. Range of motion varies from person to person, find your sweet-spot!

Alternating Leg Lift w/KB Pull-over

Chains are performed as 1 rep per exercise until you complete 1 full cycle. Perform 4-5 cycles per side. Each movement should ‘flow’ into the next, so momentum is your friend!

KB Chain: Swing-Clean-Bent Over Row

Maximum effort for 100 meters. Drive all your power through the legs. Once you’re done, take a 20-30 sec rest to let your heart rate recover just enough before starting back with the leg lifts.

100m Row Sprint

10 minute AMRAP

Perform exercises as a circuit, starting Every Minute On the Minute (EMOM). Once you complete the reps of an exercise use the rest of the minute as rest before starting the next one. You will complete 3 rounds of the circuit in the 9 minutes.

Opt for lighter kettlebells if you’re losing form from fatigue. However, keep the kettlebells in the front rack position to challenge your core. Alternate until you get 12-16 total reps.

Front-Racked Alternating Lunges

The power from the squat will drive the kettlebells up/overhead. Keep your hands in a neutral, shoulder-width position. This is another exercise where we use rhythm/momentum to build power and improve conditioning.

Squat Thruster

2-4 reps per side, take your time with the technique. One good rep requires a lot of work for your core, hips and shoulders. It is better to get 2-3 good reps than to push for volume, your abs will thank you later.

Windmill

9 minute EMOM

This one requires coordination so pace yourself and develop the muscle memory before picking up speed. Mountain climbers are a great substitution that target the he core and shoulders while giving you the same cardio intensity without requiring as much shoulder mobility.

Alternating Kick-Throughs

Time to cool down to a recovery pace. Try the 2:45 pace like you did during the warm up.

Cool down on Rower

Core Kettlebell 30 min HIIT

Gloria Diaz

Linda simons

The hamstring curl was really hard and good.

Anne S

W1/D1: Hamstrings and Chest

TRX/KB Strength & HIIT Fusion

So glad my kettle bells came in because I’ve been dying to do your workouts. Two days in and it feels good!

Core Kettlebell 30 min HIIT

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