Workout of the Day: Kettlebell core crusher

Workout of the Day: Kettlebell core crusher
BY Virgin Active South Africa
Posted On 5 January, 2023

Looking for a tasty little kettlebell session to get stuck into the next time you’re at the club?

What’s involved? 

Make sure you’re warm, grab your bell and a mat and complete between 1 and 3 rounds as fast as you can with a 1 minute rest between rounds.

  • Kettlebell Swings x20
  • V-situps x10 
  • Goblet Squats x20 
  • Kettlebell Russian Twists x10 
  • Kettlebell Situp Press x 20
  • Butterfly Situps x 10
  • Kettlebell Racked Lunges x10 (each side) 
  • Burpees x10 

Tag @VirginActiveSA in your Workout of the Day selfies. 

Kettlebell Swings x 20 reps

Tip: Maintain a flat back and don’t choose a weight that is too light or too heavy that you struggle to execute the move with the correct form.

V-Situps x 10 reps

Tip: Keep your core engaged throughout the move so you’re not just falling back down onto the mat, but rather controlling the movement by using your core.

Kettlebell Goblet Squats x 20 reps

Tip: Squat as though you are about to sit into a chair. Don’t compromise form for depth of squat and keep your elbows parallel to the floor when squatting down and keep the core engaged.

Kettlebell Russian Twists x 10 reps

Tip: Keep your core engaged and your eyes looking forward as you execute the move. Try to keep your body as still as possible, you don’t want to be rocking around.

Kettle Bell Situp Press x 20 reps

Tip: Choose the right weight, you don’t want your technique to suffer because you’ve chosen a weight that is too heavy. Keep the movement slow and controlled while really focusing on keeping your core engaged.

Butterfly Situps x 10 reps

Tip: Try and keep your legs as still as possible and really engage your core to help you get up and down. Exhale as you go up and inhale on the way down. Slow and controlled is key. As your strength improves, you’ll get faster.

Kettlebell Racked Lunges x 10 reps on each side

Tip: The lunge is more important than the kettlebell. Work on your lunge technique before adding the weight if it’s not quite there yet. Stand hip-width apart, step forward bending both knees at a 90 degree angle before shifting weight onto the front leg. The depth of your lunge will improve over time, listen to your body.

Burpees x 10 reps

And for your final move… the one everyone loves to hate.

Tip: Start slow and controlled before building speed and don’t be afraid to regress the move if you see that your form isn’t perfect. Step into the moves rather than jumping. Remember, slow is better than not at all!

Then take a 60 second break and start from the top.