Name: Playbook - Ruth Steel - KB - ABS & CORE
Uploaded: 2022-12-07T20:43:45.176Z
Duration: 15 min
Description: KB - ABS & CORE

This quick effective workout is going to target the Abdominals and improve your core strength. 

Complete each of the 5 exercises for 60 seconds each or 30/30 when repeated both sides.

Repeat x 3 rounds for a 15 minute workout, or whatever you have time for today. 

Don’t forget to warm up and cool down. 

Let’s get going!

Holding the kettlebell by the horns & curled into the chest, lay yourself down on your mat, soles of feet on the floor, knees facing ceiling.

- Inhale to begin
- Exhale coming half way up with the torso & pressing the Kettlebell overhead
- Inhale to roll back down, keeping some tension at the bottom if you like to spice things up.

- Complete 60 seconds with mindful breath.

KB - Crunch to Press

Laying down on your mat, bend the knees into tabletop & hold the Kb above you, arms straight.

- Inhale to begin
- Exhale straightening and lowering one leg whilst pulling the Kb down towards the ground. (Options, single leg for beginners & postpartum workouts, double legs for a more advanced workout)

* As you lower the leg/s & arms, be mindful to keep your lower back flush with the ground - as soon as it lifts, the movement is no longer as effective so practice honesty in your movement.

- Complete for 60 seconds each round.

KB - Pull Over (single/double legs)

Laying down on your mat, bring the knees into tabletop.

- Hold the Kb above you with straight arms and take a big inhale.
- Exhale lifting the head and shoulders up as you straighten and lower the legs to a point that you can keep the lower back flush and in contact with the ground.
- Continue to kick and flutter the legs up & down for 60 seconds.

* If at any time the lower back lifts of the floor just take a break with a few mindful breaths, reset and continue.

KB - Flutter Kicks

Sitting on your mat, feet to floor & knees to ceiling.

- Keep the breath steady and flowing throughout, try to avoid holding the breath.

- Lower your torso back until you feel activation in the abdominals
- Twist side to side taking the Kb with you to each side.

* Option, lift the lower legs to tabletop for a more advanced variation. 

- Complete 60 seconds per round

KB - Oblique Twists

Laying down on your mat, hold the Kb by the horns above you, arms straight, feet in the air. (Keep the legs as bent or straight that feel good for you. 

- Inhale pulling the kettlebell over head, keeping the arms as straight as possible.
- Exhale lifting the arms back to centre with a final push aiming to touch the Kb to your toes, lifting the head & shoulders off the ground each time.

- Complete 60 seconds each round and embrace the fire building & energy you’re creating.

KB - ABS & CORE

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