10 kettlebell workouts for six pack abs

This article was created in partnership with Kettlebell Kings

It will probably sound redundant, but it needs to be repeated over and over again: your core really is at the core of pretty much everything you do. "Our core strength ultimately determines how strong our entire body is," says Bob Garon, owner and head coach at Chicagoland Synergy Kettlebell Training. "It affects our posture, our back health, and how well we perform daily movements that are as simple as getting up from a chair."

And kettlebell training is among the most functional — like training to improve body function and exercise — types you can do. “The basic kettlebell movement patterns — squat, clean, press, swing, snatch — are loaded either on the front of your body in the rack position or overhead,” adds Samantha Carmean, CSCS, a certified kettlebell trainer and personal trainer in NYC. "This unique pattern allows for the development of a large amount of tension and muscular strength, particularly through the core."

Designed by Garon and Carmean, these core-focused workouts really engage the whole body. Before you jump right in, warm up with light kettlebell swings, plank walkouts, or even some burpees to prepare your muscles—or add one of these routines to your existing routine at the end. Where no break is noted, rest only as much as necessary.

Choosing the right kettlebell weight: We recommend investing in an adjustable bell and having both lighter powder-coated kettlebells (for moves like Turkish getups and cleans) and heavier competition-style kettlebells (for moves like swings and squats). Try these from Kettlebell Kings:

10 to 40 pound adjustable kettlebell

Powder Coated Kettlebell Set (5lb Increments)

Competition Kettlebells Full Set – Includes one each of 8, 12, 16, 20, 24, 28, 32 KG

workout 1

• 5x One Arm Kettlebell Clean
• 5 x one-arm kettlebell front squats
• 5x 20 Yard One Arm Kettlebell Front Rack Carry
• 5 x one-arm kettlebell rows (square stand)

directions: All of this one-sided (unilateral) work results in your core having to stabilize all the more to hold your form. Perform reps on each side for 3-5 sets, resting 60 seconds in between.

workout 2

• 2 minutes x cardio: Row on an erg, run on a treadmill, or do burpees
• 20 x American kettlebell swings: American swings bring your arms overhead rather than stopping parallel, forcing more core control.
• 10 x Scorpions (each side): Lie face down on the floor, pick up one foot and lift it up and across your body, allowing your hips to open – think of it as a scorpion sting – and then do the other side .
• 15 hollow body rocks
• 20 meter crab path
• 15 kettlebell suitcase squats
• 10 cup sit-ups with kettlebell
• 10 kettlebell figure 8s

directions: Do 3 sets.

workout 3

• 2 x double kettlebell deadlifts
• 2x Kettlebell Renegade Row
• 2 x double kettlebell clean
• 2 x double kettlebell front squats
• 2 x Double Kettlebell Military Press

directions: It reads easier than it is — it's Carmean's favorite variation of a workout usually done with dumbbells called "The Man Maker." Do 3 sets.

workout 4

• 3 * Kettlebell Man Maker
• 6 x wall climbing: In wall climbs, you start in a plank with your feet against a wall and then go in with both hands and your feet up until you're in a handstand – add a push-up on top if you're really ambitious.
• 12 x double kettlebell wipers: Lie on your back and hold a kettlebell in each hand just above your chest. Lift your legs up, feet toward the ceiling, and slowly let them fall to one side and then the other as a unit.
• 24 x paragraphs to the sky: Do reverse crunches with your legs straight.
• 48 x bike crunches

directions: Complete a 16-minute AMRAP workout (complete as many rounds as possible with the specified reps in this time frame).

workout 5

• 1/2/3 x Turkish standing ladder (each side): Do 1, 2, then 3 stand up exercises per side. Keep this relatively light.
• 10 x single-arm swings (each side) EMOM: EMOM means "every minute to the minute" – at the beginning of each minute you do a set and then rest for 15 to 20 minutes until the next minute. Go heavier than the first in your second set of Turkish getups.
• 1 x Turkish Getup, each side: Do 3 sets.

workout 6

• wall seat
• Double kettlebell wipers
• plank
• Kettlebell Windmill: For the windmill, start with a wide straddle stance and hold a kettlebell in one hand directly above your head. Lean your torso to the side in a controlled manner, aiming to touch your toes with your free hand while raising the kettlebell skyward the entire time.

directions: This shorter workout is a great core finisher. Perform 3 sets, resting 60 seconds in between.

workout 7

• 5 x Chalice Squats
• 10 * Kettlebell Swings
• 10 x plank with kettlebell drag: Start in a high arm plank with the kettlebell to the left of your body. With your right hand, grasp the handle and pull it to the right side; then do the other side for one repetition. Make it harder by adding a push-up between reps.

directions: Perform 5 sets, resting 60 seconds in between.

workout 8

• climber
• Kettlebell sit-ups to goblet press: Hold a goblet-style kettlebell in both hands. As you sit up, push the bell up and over your head; Bring it down while lowering your body.
• Reverse Plank Kicks: Come into an inverted plank – from a seated position, place your arms behind you, hands on the floor and press your feet into the floor to bring your body up, forming a straight line from shoulders to toes – then alternately raise one leg, fully extended without dropping the hip.
• Superman Planks

directions: This non-stop workout only takes 6 minutes – possibly the longest 6 minutes in your core's life. Perform 20 seconds of work and allow 5 seconds to transition between movements. Do a total of 3 sets.

workout 9

• 20 x double kettlebell front rack walking lunges
• 20- to 40-yard x bear crawls
• 20 x hand-to-hand swap swings

directions: In this case, there is so much coordinated effort that you won't realize your core is working until you do. Do 3-5 sets with 60-90 seconds rest in between.

workout 10

• Crunchy Frogs: Start sitting, balancing on your tailbone, then extend your body into a wide V and crunch in to bring your knees to your chest.
• Double kettlebell wipers
• Dirty Dogs: Start with downward-facing dog, then switch to upward-facing dog (without hips touching the ground), then back to downward-facing dog, at which point you take one hand and the opposite toe (or touch shin). Repeat and touch with the other hand.
• Butterfly Situps: Start sitting with the soles of your feet touching and your knees bent to the side. You lie down on the floor, then sit up and touch your hands between your legs.
• Russian twists with kettlebell

directions: Do 50 seconds of work and then 10 seconds of rest. Do 3 sets.

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