Workouts

Kettlebell workout series: Abs and legs

Abs and legs are today’s kettlebell workout as an option to your fitness routine.

WHAT YOU NEED

All you need is your body weight and a single kettlebell or some heavy tool for you to perform when you do the goblet squats. This is the second week of the series and it is dedicated to the core and legs.

15 minutes of your time.

KNEES TO HEAD PLANK WALKOUT

A killer abdominal workout body weight exercise is the plank, so I though to add knees to the head after and before plank to walkout. This movement challenges stability and make your core stronger.

TIP TO PERFORM A SUCCESSFUL KNEES TO HEAD WALKOUT

Be aware of your body when performing. You star on your feet and forward bend, to place your hands on the floor. You walk in with balance and strength into a plank, as soon you are strong in that position like rock, move your right knee to your head and back and change leg. Come back to plank and walk out to the started position.

MUSCLES INVOLVED

Abs, lower back, obliques, glutes, hip flexors, shoulders, chest.

reptile-walkout

PLANK

The plank is the most famous core exercise for strengthen. It is easy to perform, effective and takes small place to perform it. You can do it at home, at the gym, on travel.

TIP TO PERFORM A SUCCESSFUL PLANK

To do a proper plank you have to engage your whole body. That means, contract the glutes, the legs and the abdominals, keep a neutral neck and spine and have shoulders slightly over wrists.

MUSCLES INVOLVED

Abs, lower back, obliques, glutes, hip flexors, shoulders, chest.

plank

GOBLET SQUAT

Goblet squat is again the star of the kettlebell workout series. This squat variation got popular thanks to Strength coach Dan John he explains here to to perform a successful goblet squat here. The reason why it is important to do squats even with bodyweight is that you want to keep those joints and muscles healthy and fit as you age. I am not kidding, to walk and move properly we need the strength, flexibility and coordination of our muscles and joints. The mechanics of a healthy hip, ankle, spine and even thorax is crucial for aging.

MUSCLES INVOLVED

Quadriceps, Hamstrings,  Calves, Glutes, Lower Back (Vastus Medialis, Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Adductors, Semitendinosus, Biceps Femoris, Semimembranosus, Gluteus Maximus, Gluteus Medius, Gastrocnemious).

TIP TO PERFORM A SUCCESSFUL GOBLET SQUAT 

The best tip that will ever help you is do not try,  DO squat, as much as possible to keep your joints flexible and optimum.

Clean the kettlebell.

Grab the kettlebell by the sides of the horns as shown in pic.

Squeeze your elbows in, engage your core, keep focus and body tight.

Inhale and sit between your feet.

Exhale on the standing position and repeat.

Remember to squeeze your glutes and legs.

Keep your chest up, look forward or slightly up, important is to keep your spine neutral.

Keep your form clean, that means that you might not squat as deep as you want at the beginning, it is ok but keep your form.

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 Photos: Markus Haas

KETTLEBELL WORKOUT CIRCUIT FOR BEGINNERS: ABS AND LEGS

1 round of 10 repetitions
Knee to head plank walkout
Kettlebell Goblet Squat

(Rest around 60 seconds no more than 90 seconds)
Repeat for 3 more rounds

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