https://youtu.be/qo1gboY1GAU
Standing Side Crunch
- Stand with feet shoulder-width apart, core engaged, shoulders back, holding the kettlebell in one hand with your arm extended down by your side.
- Slowly bend your torso to the side, lowering the kettlebell.
- Return to a standing position.
- Try to eliminate any unnecessary movement in the lower body.
- Repeat on each side 12 times.
Full Crunch with Kettlebell
- Start on your back, knees bent, feet flat on the floor.
- Hold the kettlebell with both hands, starting with your arms overhead and the kettlebell on the floor.
- Pull the kettlebell overhead, toward the torso, while simultaneously sitting up into a full crunch.
- Slowly lower back down and place the kettlebell back in its starting position.
- Repeat 12 times.
Russian Twist
- Start seated on the floor, knees bent, kettlebell held at chest level.
- Lift feet off the floor and lean back slightly, keeping your core engaged, back supported and flat.
- Twist your torso to one side, allowing kettlebell to tap the ground, then twist to the opposite side and tap.
- Repeat for a total of 12 times on each side (24 reps).
- To modify, allow your heels to remain on the floor.
Single-Leg Bridge
- Start on your back, knees bent, feet flat on the floor.
- Hold the kettlebell in one hand, arm extended directly over chest. Hold here.
- Keep your opposite leg planted, and lift other leg off the floor.
- Use the planted foot to push the hips toward the ceiling, then lower back down.
- Continue this on each side for 12 reps.
- For a modified version, keep both feet planted and simply switch arms after 12 reps.
Inchworm with a Romanian Deadlift
- Start in a standing position, kettlebell on the floor in front of you.
- Bend at the hips with a slight bend in the knees, and place your hands on the floor.
- Walk your hands forward, lowering yourself into a high plank position with your core engaged.
- Keeping your feet planted and legs as straight as possible, walk your hands backward toward your feet.
- With legs straight—aside from a slight bend at the knees, back flat, and core engaged, grab hold of the kettlebell, squeeze your glutes, and stand.
- Slowly hinge at the hips to lower kettlebell back down, placing it on the floor, back in its starting position.
- Repeat 12 times.