Kettlebell Swing Core Workout

This interval workout will take you 20 minutes. Set a timer for 30 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through five rounds of the following exercises.

Equipment I Used:

  • Gymboss Interval Timer
  • 25-lb kettlebell
  • 20-lb kettlebell
  • 15-lb kettlebell
  • Exercise mat

Two-Hand Kettlebell Swings


Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to slightly above eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the waist; not so much squatting. I used a 25-lb bell.

Windmills Right


Start in a standing position, legs wide, kettlebell pressed above head in right hand. Your right foot should be pointing forward, your left foot pointing out at an angle. Slowly bend down, keeping legs and arm holding kettlebell straight. Touch the ground by your left foot with your left hand, keeping the kettlebell perpendicular to the ground the whole time. Slowly raise up to starting position. I used a 15-lb kettlebell for these.

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