12-Minute Standing Kettlebell Core Quick Hiit Workout

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your standing kettlebell core workout. Since this is a quick workout, we are not going to do very much of a warm up. So you can go ahead and just start moving your body. We're going to get right into it. This is a great finisher at the end of a workout. This is also a great workout that you can do at any time if you want to get some core. If you want to get it from a standing position, maybe you're in a place that you're not able to get down on the mat, or maybe you just just want some weighted core because that is what' good for you today. This is a great workout. For all of that, we're going to be using a kettlebell. I encourage you to go heavy, and we're going to jump right in. So just follow me as we get into it. Let's get a couple quick back rolls right through here and round it up just like that. If you need more of a warm up, of course, please get it on your own. But we're going to try to jump right in, starting with a little around the world. So this is a little extension of our warm up, but we're going to take it here to here. So go ahead, join me here. You're going around your body so you can be a little closer if that feels better for you. If you feel like you're gonna hit yourself with a kettlebell, don't worry. And yes, you can do this workout with a dumbbell or with no weight. This one might be a little tricky, so I would say just go ahead and encourage yourself to move slowly through it. Reverse your direction if you haven't already. You can maybe do six or eight one way. Oh, see? Like that. Do you feel how your core has to stabilize again? We're getting warm. And then reverse your direction right through here. There we go, team. Three, two, one. All right, bring it up through here. You're gonna hold your kettlebell here. This is a halo. We do this a lot in our regular workouts. We're going around to here, so join me. We'll start with this and then we'll add on. You're going. Elbows come around and then back to center and then reverse if you want. I want to encourage you to take it down to the hip, then bring it around and here again. I know they may look easy, but if you really concentrate on stabilizing with your core, you're going to feel it. So here, if you want, you can Step into a little side lunge, then bring it around. Little side lunge. Weight goes to your hip. If you want to just keep it with the core, take it here. But if you can here, take it around. We'll get your heart rate up as well, which we all know is good for abs. Taking your time. My ponytail always gets in the way of my halo. I feel like I can't do a perfect halo because of it, but that's okay. It's about stabilizing through here. All right, so let's go ahead and take that weight. We're gonna rack it here. If this doesn't feel good for you, take it right here. We're gonna do a series of exercises starting with just a little march. So we're here. I know it looks easy. You're racked kind of right in this corner at your shoulder, thumb at your collarbone. Flex that foot. You're gonna feel it here. Yes. So let's take it. This is just your march. Holding it here. And breathe. Then in five seconds, we're actually going to do a little standing crunch. So watch me here, here and cross. Join me here. So instead of just the march, if you can, you're actually bringing a little flexion to your core, spinal flexion. And you're bringing your knee down front and cross. I know. Right through here. We're gonna keep it moving. 10 more seconds, and then we're gonna switch our sides right here. Switch your side. So rack it here. Start with just that march. Gotta stretch that arm, right? Flex and flex. So you're racked. If you need to, you can keep it a little closer to your body. If you want to hoist it up on that shoulder. Whatever feels good for you, you just want to in tight. You want to zip up that core. It's not just a march, right? Flex the foot and lift. Feel how your core engages right through here. Yes. Now let's add that crunch. So we're here. I'm always surprised, especially if you're using a heavier weight, how much I feel my heart rate too. If you need extra support, hold it here. Or again. You can do it here. You can always just do two hands crunch. Feel that? I know. We got 10 seconds. And breathe. Take it across. Ha. And here. I know. All right, team, shake it out. Give your hands a little break. We're about halfway through. Now we're going to take it to a little deadlift handoff. So watch me here. You're actually going to hinge. If you can take that foot off the ground, hand it 3, 2, 1. Take it back and bring it up. Or maybe it's four right through there. Right foot forward, left foot back. If you need to keep that toe down, you can, but otherwise we're here. This is where your core comes in. 4, 3, 2, 1. And back. If that is not right for you, you can just do a single leg deadlift or a kickstand deadlift. You're still gonna feel that core, but if you can, we're gonna hand off. 4, 3, 2, 1. And bring it up. 4, 3, 2, one, and up. Can we get one more? 4, 3, don't. 2, 1, and up. Yes. We get a little glutes and hamstrings there, and we love it. Same thing. Other side. Hand it off with that leg up in the air if you can. Otherwise, single leg deadlift is still going to get that balance for your core. Here we go. Hand off. 4, 3, 2, 1, and up. If you feel more comfortable handing off a dumbbell, or you can just let the weight go here to here, right? Take it down. 4, 3, 2, 1. Burn. Yes, team. Again, single leg works as well. You just want to be here. Five, and bring it up. Relax. All right, team, so let's go. Classic kettlebell. We've got our windmill. If you want, you can go low windmill. Get that stretch up through here. We got 30 seconds each side. Or if you want, you can pop it up and high windmill. You do what is best for you. Zip up that core. We got 30 seconds. In three, two, one. Classic standing core. Take it low. Or if that still is too much for your back, even with the weight low, then I would say just take it body weight. It's a really great mobility move as well. So here, do your. Spot the bell. As that hand goes down the inside of the leg, take it up. 10 seconds on this side. And breathe. Yes. 3, 2, 1, and relax. Get set into that other side. Low or high, you do you. Here we go. And up. I know. Now we get that little stretch through our hamstrings, push through this back leg. And again, if you don't feel stable holding that weight up, switch it to the low, low windmill. I love a low windmill too. I always feel that one as well. 10 seconds shoulder mobility coming into play, too. Hamstring and hip mobility and a whole lot of obliques. Right? Three, two, two, one. Whoo. All right, team, so let's take it here. This one is a little advanced, but I'm going to show you two ways to do it. So we're going chop. If you want you can keep it close to your body, hip to shoulder, or take it here and swing it up. If you feel comfortable, take your kettlebell this way. Chop, and bring it in. You're just chopping up and down. If you want to bring it in to slow it down, hold it here, hold it here. Keep it close, or take it wide. But we're getting some core, we're getting some arms. In three, two, one. Across your body, and here again, hip to shoulder. So it can be here. You can keep it slow and low, almost like a little bit of a bicep curl or across. Bring it up if you need to. Bring it close as you come down, you can. If you can have that underhanded grip, you're gonna feel the difference. 5, 4, 3, 2, 1. Give your hands a little break, and then we're gonna get it done. Other side. We are almost done with this workout. Get set, chop. Other side. Chopper, lift, whatever you want to call it. Hope you're feeling your core. I know I am. There are so many things we can do with a kettlebell or a dumbbell or even just body weight from that standing position. This is feeling too much in your back. Bring it close. You can lock your feet or you can pivot. It is up to you. You do you. It's your workout. Ha. 3, 2, 1, and relax. Stretch it right here, team. Last move of the day. You're gonna do a little plie. Take it here, take it here. You're just gonna hand it off again. If that doesn't feel right for you, you can do a dumbbell. You can do no weight, but we're gonna get that core stabilizing as we hand off a little bit of legs working, too. Here we go. Take it through. Down and down. Hand down. Yes, you can. You don't want the legs. Watch this. Take it here, hand it off underneath. If you don't feel comfortable handing it off, just tap it right. Tap it. We're still getting that swing. You. Do you. Any of those options will do to finish it out. Breathe. Core is working hard, all stabilizing. A little bit of spinal flexion in that standing crunch, but otherwise, core stability. You don't have to be moving. Three, two, one. Shake that out. Stretch those legs, pedal those feet. You do not have to be moving through the spine, spinal flexion, or extension to get a lot of core work. Again, we want that get a little stretch through here because our spines move in all different directions, but you can get so much just from that core stability work just by having to stabilize, especially when you add the load, like with a kettlebell or a dumbbell. Or maybe for me, it's holding a toddler, holding a baby. Whatever it is, right? Holding a purse, holding a backpack, holding a suitcase. Whatever it is, you are getting it done all day, every day anyway. So we want to really strengthen and train for that in our workouts. Be sure to give me a like, leave me a comment. Let me know if you want to see more workouts like this and subscribe to my YouTube channel. And of course, check us out in the BodyFit by Amy app in the BodyFit Athletic Club. Let's get one big deep breath in and out. You did it. That was your standing kettlebell core workout. Great job, everybody.