The Fun and Creative Way to a Six Pack



Strengthen your core with this kettlebell routine.


If you’ve heard the phrase “abs are made in the kitchen,” then you already know it takes more than doing ton of sit ups and planks to define your abs. In order to get the results you want, it takes both eating right and implementing full-body workouts to your fitness routine. 

Eat Clean to Get Ripped

Flexible diet can help achieve and maintain the best results. Following these basic guidelines to get chiseled abs while continuing to make gains. Learning to listen to your body and being less strict can also help you create a diet that you both enjoy and benefit from. 

Simple Guidelines for Eating Clean

  • Cut back on processed and sugary foods.
  • Stay away from overly processed grains.
  • Eat plenty of green leafy veggies.
  • Eat lean meats or pasture-raised animal meat.
  • Stay away from dairy.
  • Use collagen instead of whey protein to reduce bloating.
  • plenty of water throughout the day to stay hydrated and flush toxins from your body.
  • Eat healthy fats like raw nuts and avocados to help you stay full longer.
  • Try to eat smaller portions and eat healthy snacks in between meals to help keep your metabolism up. 

Try This Kettlebell Workout 
for Building Strong Abs

Perform this full-body kettlebell workout below to help you get a strong and lean physique. For best results, use a light kettlebell to create tension throughout you entire body and maintain a tight core. 

Warmup: Cardio

For 30 to 60 minutes run, ski, bike, or row. You can combine cardio in your workout to diversify training.

Workout: 

Circuit One

Perform three rounds with minimal rest in between exercises.

 

A1: Single Racked Kettlebell Squat to Press 
x 6 each side

Start in the racked position with your wrist flexed. Sit slow and deep into your squat and then explosively stand up, pressing the kettlebell overhead. Fully extend your arms out in the overhead position. Keep your ribs down with a tight core to help prevent your spine from overextending and overloading your low back. Pull the kettlebell back down into your rack, focusing on a slow and steady negative. 


A2: Single Kettlebell Forearm Plank Taps 
x 15 each side

While performing a forearm plank, lay the kettlebell on its side in front of you. Maintain a long line from your head to your heels, keeping your core tight, and not letting your hips sink. From the plank position, alternate sides as you lift each arm overhead to tap the kettlebell, then come back to center.


A3: Single Kettlebell Russian Twist
x 15 each side

Sitting on the ground, with your legs bent and feet on the floor, grip the kettlebell upside down by the horns. Maintaining long spine, proud chest, and tight core, rotate and tap the kettlebell on the floor alternating sides. Perform steady reps for the best results.


 

Circuit Two

Perform three rounds with minimal rest in between exercises.

B1: Single Kettlebell Explosive Deadlift
x 10

Start with the kettlebell in between your heels underneath your hips. Grip with both hands and with a long spine, and explosively jump as high as you can. Land softly, and load your next jump, fighting any jarring in your body on the way down. Load and then explode. 


B2: Single Kettlebell Pull Through 
x 10 each side

From a high plank position, place a kettlebell outside your shoulder, lying on its side with the handle pointed toward you. With your right hand, pull the kettlebell to the right of your body, and back to the starting position. Make sure to keep a long line from your head to your heels the entire time while minimizing rotation in your hips and shoulders. 


 

B3: Single Kettlebell Overhead Sit Up 
x 10 reps each side

Start on your back and bring a single kettlebell to your rack. Bend your knees and then press the kettlebell overhead, fully extending your arm the entire time. Keeping your shoulders square, sit up all the way and then roll your spine down one vertebrae at a time like you are doing a reverse crunch. Move in slow and controlled manner.


 

Finisher

Perform five rounds with minimal rest in between sets.

C1: Single Kettlebell Overhead Walking Lunge
x 10 reps each side

Try to keep your shoulders packed and ribs down as you hold the kettlebell overhead. Remember to keep your wrists flexed throughout the movement. 


Check out my Instagram account at @Primal.Swoledier 
to learn more about kettlebell workouts and flows. 

 

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