• My EVO
  • FAQ
  • Careers
  • Contact Us
evo fitness evolvedevo fitness evolvedevo fitness evolvedevo fitness evolved
  • What is Evo
    • What is Evo
    • Philosophy
    • EVO Manifesto
    • EVOMOVE
    • EVO Academy
  • Training
    • Training
    • Personal Training
  • EVO CLUBS
    • EVO Vienna Berggasse
    • EVO Vienna Mariahilfer Strasse
    • NEW – EVO Vienna Schleifmühlgasse
  • Blog Evo
  • JOIN NOW
  • Free Trial
EN
✕

Workout of the Month: Kettlebell Core Workout

4th December 2017
Workut of the Month / Kettlebell Core Workout

Moderate-hard / circuit / kettlebell core workout / 12-15 min

DESCRIPTION

Get ready for a simple ketllebell core workout, that will work on strength, endurance, power and speed. And did we mention coordination, balance and flexibility? No complicated equipment – just you, a kettlebell, and plenty of focus and determination!

You will need a kettlebell – 8-12kg for an easier workout; 14-16kg for a harder workout. You will also need quick access to an IC7 spin bike or a treadmill. The workout consists of 4 exercises done for rounds – 3 rounds (easy) and 5 rounds (hard). Start the clock at the beginning and stop when you have finished your rounds. This means that you should move as quickly as possible through the exercise sequence. Aim to keep hold of the kettlebell throughout each circuit, but place it down if you need the rest. The cardio at the end of each round will increase fatigue each time, so be sure to take any additional rest between rounds, if you need it.

Try to improve your performance  each time you come to EVO. Compete against your friends and other members, and don’t forget to post your scores on social media.

KETTLEBELL CORE WORKOUT SET UP AND EXERCISES

  • 4 exercises
  • 3 rounds (easy) or 5 rounds (hard) for time
  • Equipment: kettlebell (8-10kg easy; 14-16kg hard), IC7 spin bike or treadmill

1. KETTLEBELL 1-HAND SWING

10 reps

  • Pick up the kettlebell with one hand.
  • Bend the knees slightly and hinge forwards at the hips, allowing the kettlebell to fall between the legs.
  • Extend the body upwards, using this momentum to swing the kettlebell in front of the body.
  • Gradually increase the speed and range of motion.
  • Switch sides and repeat.

2. KETTLEBELL 1-HAND ROW

8 reps

  • Bend the knees slightly as you hinge forwards at the hips.
  • Keep the core strong and elbow close to your side, as you pull the kettlebell towards the chest.
  • Switch sides and repeat.

3. KETTLEBELL 1-HAND OVERHEAD PRESS

6 reps

  • Clean the kettlebell to a rack position, with the elbow close to your side.
  • Keep the core strong and maintain balance, as you press the kettlebell overhead.
  • Switch sides and repeat.

4. CARDIO

1 km cycle (easy) or run (hard)

Jump onto a bike/treadmill and cycle/run 1km as fast as possible.

Try also other workouts:

  • Barbell Workout
  • 15-Minute High Intensity Workout
  • Cardio Workout
  • Movement Balance Workout
  • Core Bag Workout
  • Kinesis Core Workout
  • HIIT Workout
  • Jumping Workout
Share
0

Recent posts

bodyweight training
27th March 2023

Bodyweight training – 9 benefits & 10 workouts


Weiterlesen
Brust und Trizeps Workout | chest and triceps workout
27th March 2023

Workout of the week: 30-min chest and triceps workout 


Weiterlesen
weighted vests
22nd March 2023

5 benefits of weighted vests


Weiterlesen

Recent Posts

  • Workout of the week: 30-min chest and triceps workout 

    Workout of the week: 30-min chest and triceps workout 

    27th March 2023
  • Bodyweight training – 9 benefits & 10 workouts

    Bodyweight training – 9 benefits & 10 workouts

    27th March 2023
  • 5 benefits of weighted vests

    5 benefits of weighted vests

    22nd March 2023
  • Workout of the week: 20-min superset workout

    Workout of the week: 20-min superset workout

    20th March 2023
  • What is mobility training & why it should become part of your routine?

    What is mobility training & why it should become part of your routine?

    15th March 2023

EVO AUSTRIA

Address
Lifestyle Concept Austria GmbH
Wehlistraße 66, 5. OG
1200 Wien

E-Mail address: info@evofitness.at
Telephone (Mo.-Fr. 16:00-20:00): +43 676 844644474

MEMBERS

  • My EVO
  • FAQ
  • Careers
  • Contact Us

DON’T MISS OUT ON OUR NEWS!

Subscribe to EVO's Newsletter full of training tips, workout plans, event invitations and interesting offers.

I agree to the processing and storage of my personal data in order to receive EVO’s communications.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

© EVO Fitness, All Rights Reserved | Datenschutzerklärung und Cookie-Richtlinie
EN
  • No translations available for this page
  • My EVO
  • FAQ
  • Careers
  • Contact Us