In this post, we're going to break down a 10-minute functional kettlebell core workout designed to help you build functional strength, stability, and improved mobility.

This routine, adapted from a YouTube video by Jay, is a great way to develop a strong core, which is essential for power, force production, and spine stabilization in daily life activities and athletic endeavors.

Having a strong core not only prepares us for everyday tasks but also reduces the risk of injury and helps us reach our highest athletic potential.

This workout features 10 different exercises, with each exercise performed for 45 seconds followed by a 15-second rest.

You can incorporate this workout multiple times a week or even use it as a core finisher for your regular gym sessions.

Let's dive into the workout and start building functional strength!

1. North to South Planks:

• Start in a plank position with the kettlebell near your feet.
• Pull the kettlebell towards your feet and return it to the starting position.
• Focus on minimizing hip shifting by engaging your core.

2. Kettlebell Leg Lifts:

• Sit with your feet together, holding the kettlebell between your ankles.
• Lean back and lift your legs up and over the kettlebell.
• Keep your core engaged throughout the exercise.

3. Plank Pull Throughs:

• Start in a plank position with the kettlebell off to one side.
• Pull the kettlebell under your body to the other side, then switch sides.
• Maintain a wide base and stable core throughout the movement.

4. Hollow Rocks:

• Begin in a hollow body position on your back.
• Rock your body back and forth while maintaining the hollow position.
• Modify the exercise by bending your knees or bringing your arms to your sides.

5. Single Arm Sit-ups:

• Lie on your back with one arm extended, holding the kettlebell.
• Perform a sit-up, keeping the extended arm locked out.
• Switch arms halfway through the exercise.

6. Muay Thai Knees:

• Start in a high plank position with a wide base.
• Drive your knees towards your elbows, focusing on engaging your obliques.

7. Core Twist to Sprinter Sit-ups:

• Begin seated with the kettlebell in front of you.
• Perform a core twist to each side, then perform a sprinter sit-up on each side.
• Use your arms to assist in the sit-up and be explosive in the movement.

8. Bear Plank Taps:

• Begin in a bear plank position, with your knees hovering just above the ground.
• Tap the kettlebell with alternating hands while maintaining a stable core.

9. Dead Bugs:

• Lie on your back with the kettlebell in your hands and your knees bent.
• Extend one leg out while keeping the other leg bent, then switch legs.
• Focus on keeping your lower back pinned to the ground throughout the movement.

10. Hollow Flutter Kicks:

• Begin in a hollow body position on your back.
• Perform flutter kicks with your legs, keeping your lower back pinned to the ground.
• Modify the exercise by placing your hands under your butt or bringing your arms to your sides.

Conclusion

This 10-minute kettlebell core workout is an effective way to build functional strength, stability, and improved mobility.

By incorporating these exercises into your routine, you'll be well on your way to a stronger core and better overall performance in your daily life and athletic pursuits.

Give it a try and see the results for yourself!