15-Minute Abs and Core Kettlebell Workout (All Standing)

Hi, I'm Lindsay Baumgren of Nourishment of Love, and this is your all standing kettlebell core workout. If you love at home workouts, hit subscribe to my YouTube channel. All right, team, we have a quick and dirty all standing kettlebell core workout. It's gonna round out around 15 minutes. We got seven kettlebell core exercises. We're gonna do them for 40 seconds of work, followed by 20 seconds of rest. You're gonna repeat it, switching sides as needed, and that's gonna round us out to a good solid kettlebell core routine. In 15 minutes. I'm joined by the amazing Rachel. Hi. She'll be offering mod at your pace, or if you don't have a kettle bell, follow along with Rachel. She's going to show you how you can do every exercise using a single dumbbell. So I've got between a 20 and 25 lb kettle bell. Rachel's got a heavier 15 or 20 pound dumbbell. Pick whatever you have. And we're just going to jump right into today's workout. So I'm going to start with my slightly lighter weight because we're going to be pushing it away from our body. I'm going to hold each horn of the kettle bell. Rachel's going to hold each head of the dumbbell. You're going to go into a squat, and then I'm going to drive my right knee up and push the weight away from me squat, and then I'm going to drive the left knee up and push that out. So you alternate the knee drive. Squat, knee drive, pressing that weight away. So these are good full body moves, but really emphasizing the core and controlling the motion, which is going to require your core. So let's jump right in. It's 40 seconds of work. Squat, knee drive, press out. In three, two. Let's go. Here we go. Squat drive. Right, there's that balance. Push that weight away. A little rusty to start. Squat drive left, push that weight out. Nice. Both feet plants, squat, drive and push. Nice. Squat. That balance adds a whole another dimension of core. If it doesn't feel good for you, you can omit it just like Rachel. And again, anytime you press that weight away from your body, your core needs to fire up. Right. The farther the weight goes away from our body, the more our core activates. Nice. You're already in the final 10 seconds, team. Push it out. Set it down. Squat drive, push out. Final five, four, three, two. And you're done. I'm gonna go up to my heavier weight now. We're gonna hold that Weight in your right hand. It'll give me a suitcase deadlift. So I'm going to hinge at the hips, tapping this weight towards the ground. I'm gonna clean it up, and then I'm going to march. March. Before we get into that, I always like to take my watch and just twist it the other way so I don't scratch my watch face on those cleans. So I'm going to do that now grab the weight with my right hand. You're gonna give me one deadlift, clean. Two marches. We go in three, two. Let's go. Hinge, Tap the weight. Clean it up. March, march. Weight goes down, hinge. Drive it up. I drive that weight up to my shoulder by powering through my hips. Drive the hips forward. Hips go forward. March, march. Nice. Rachel's got your modification with the weight. If that weight doesn't get to the ground, that's okay. Okay. You can go to whatever range of motion feels comfortable for you in that deadlift. Hinge, clean, march, march. Racking it right here on your shoulder. 10 seconds, guys. Nice work. Second time through, we'll switch sides. Nice. Having that weight on one side of the body again activates that core. 3, 2, and 1. That uneven load causes that core to really fire up. All right, here we go. We're going to go into standing oblique crunches. You're just going to keep the weight right here in your right hand. Okay? You're going to take the left hand to the head, right? You're going to let that weight pull you, and then you're going to cinch up through these left obliques, really focusing on your left side, abs, or left obliques. We go in three, two. Let's go. Let the weight pull you down, then cinch and crunch. Let the weight pull you down. Pinch and crunch. Nice. Standing core off the floor using a kettlebell. These are probably seven of my favorite kettlebell core exercises to incorporate into my routine, and they can all be done with a single dumbbell, just like Rachel, so you don't even have to have a kettlebell. Use what you have. Right? Nice work, team. Awesome. Inhale down, exhale. During the hardest portion of the movement. That is the crunch right there. Inhale down. Exhale, crunch. Inhale down. Exhale, crunch. Awesome job, team. You're in the final 5, 4, 3, 2. And recover. We're going to take that weight right between our legs and go right into a swing. All right, so the swing is about hiking the hips back, swinging right up to shoulder height. Swing right, not overextending. At the top. You're just standing straight up, right? Here we go. Brace that core. Hips, go back. Hike that weight between your legs. In three, two. Let's go. Hips, back, hook again. The lower body is really powering the movement here. Nice driving straight up, powering those hips forward, powering the hamstrings, the glutes, the hips. Driving that weight right up to eyeball level. Inhale, down, exhale, drive, inhale, hips back. Drive them forward, hips back and forward. Or just think stand tall, hips back, stand tall, hips back, stand tall. Nice work, team. Yes. It's gonna raise your heart rate a little bit. Come on. 10 more seconds in these swings. 10 more seconds in these swings. You got it. Finish strong. Final 5, 4, 3, 2, 1. Rest and recover. Nice. We're going to go to that deadlift. Sorry, a single leg deadlift. We did right side. Let's do right leg down. I'll take the weight into my left or into my right hand. Right foot on the ground. You're going to give me a hinge. Racial's got stagger. I got single leg. You're going to row on the right, transfer the weight, row on the left. All while holding that single leg. Balance in three, two. Let's go. So row. Transfer the weight. Whoop, there's a tap. Row. Really challenging move here. You're transferring that weight across that body while standing on one leg. Rachel's got a staggered stance. That's a great modification for you. Nice row. There's another tap. That's okay. Do your best. Forget the rest. Think about making a tripod with your right foot. Big toe, pinky toe and heel. Nice. Spread out those toes. Use all the that ground space. Find grounding and stability through that right front foot. Nice work. You're rowing here for 5, 4, 3, 2, and recover. Here we go. Two more moves around the world. Clean and march. So I'm going to take this weight in my right hand, go to my left, up to my right shoulder. March left. Around the world, to the left shoulder, march right. Start with the weight in your right hand. Rachel's got your modification. Three, two. Around the world, up to that right shoulder, march. Left behind the back, up to the left shoulder, march right behind the back, up to the shoulder, march. Nice work. Taking that weight around that back, trying to keep that core nice and stable as that weight goes around the body, adding that march, that uneven load weights on one side of the body and you pick up that leg. Nice work, team. Nice work. Come on. Yes. You got it. Come on. One more Move after this. One more move after this. That's seven moves. And then we repeat them. Ten more seconds here. Ten more seconds. You got it, team. This is a challenging standing core workout. Final five. Four, three, two. And rest. I'm gonna drop back down to my lighter weight. Put the dumbbell in our kettlebell. Our left hand. Let's go. Right toes are gonna go out. You're gonna go into a windmill. So I'm going to rack it all the way up overhead. If you can. Right arm is going to slide down that inner right leg again, cinching up through the left obliques. Right toes face this wall. We go in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Nice. I want full extension of this left arm. Elbow locked out. I want that weight to stay right on top of that left shoulder. As I go down, my gaze stays on my dumbbell. Keep your gaze on your weight. Nice work. Cinch up through these side left obliques. Nice range of motion. Can look different. You don't have to get that right hand down to the ground. You just do what you're capable of. You sit those hips back. You cinch up through those obliques. Ten more seconds here. Sit those hips back. Cinch up through the obliques. Final five. Come on. You got this. Stay in it. Four, three. Give me one more. Two. And one. Awesome work, team. A lot of shoulder stability required there, too. Great job. We're back to the top. No, we do it again. Yeah, we're back to the top. Yeah. Here we go. So you're gonna go back into that squat, march and press out. Squat, march and press out. Here we go. One more time through these seven moves. You did it. Can you do it better? We go in three, two. Let's go. Squat Drive right. Push that weight out. Nice work. Squat drive left, Push that weight out. Yes. Come on. Seven moves. Do them all again and you're out of here. Very core focused, very strength focused workout. And, you know, repeating it was a request from you guys. It was a comment. And you said, can you make a longer ab workout? We have so many. We have a five minute kettlebell abs. We have tons of seven minute. But you guys said, I want 15. That's no, no cardio. Just pure strength and core. Yeah. So we listen to you guys. We always love your comments. We love your feedback. Note below what workouts you want to see next. Come on, finish. 3, 2, and 1. Nice work. From here, it's that suitcase deadlift. This time, the weight's going to Go into the left hand, right? So you're going to give me that deadlift, you're going to clean it up and give me two marches, right? Here we go. Weight in the left hand. Uneven load forces that core to really work. We go in three, two. Let's go. Hinge, hinge, hinge. Power the hips forward. Clean it up. March, march. Racking it right at the shoulder. Hinge, hinge, hinge, clean. March, march. Awesome job, team. Hinge, hinge, hinge, clean. March, march. Nice work, team. Try and go heavy on this move if you can. March, march. There it is. Hinge, hinge, hinge, clean it up. Big. Two marches. Awesome job. Hips, go back. Drive them forward. Stand tall. Drive the hips forward. 10 seconds. Stand tall. Drive the hips forward. Hup, hup. You got it. Finish strong. Last five, four, three, two. Recover. You're gonna keep the weight right in that left hand. Right hand's gonna come to the head. We got those side obliques. This time you're hitting that right side ab. Now let the weight pull you down on the left, cinch up on the right. Let the weight pull you down, then cinch it up. Nice work, Rach. I love it. Crushing it. Grab your weight. Grab your kettlebell. Grab your dumbbell. Right hand behind the head. Here we go. Three, two, let's go. Let it pull you down on the left. Cinch up through those side abs right here on the right. Remember, it's inhale, pull down, exhale, contract, inhale, lengthen, exhale. Pull those abs in. Come on. Another way to think of it is pull rib cage to hips. Right there. Pull rib cage, pull to hips. Nice work. Nice. Lengthen, then bring it up. Lengthen with control. Add a little bit of power on the way up. Don't let this shoulder creep up and shrug. We don't want that. Keep a nice, long neck right there. Let that shoulder stay down. Pack down. Come on. 5, 4, 3, 2, and 1. Awesome job. Back to swings. You can set that bell down. Set that dumbbell down. You can break for 20 seconds. Going to go back to swings. Feet are bilateral. Toes face me. Hike the hips back. Stand straight up. No overextension at the top. Just standing straight up. Keep that core brace the entire time. Grab your weight. We go in three, two. Let's go back. Hup. Come on. 40 seconds of swings. 40 seconds of swings. Add some power through those hips. Hammies and glutes. Add some power right here. You got it. One rep at a time. A great reminder that our glutes are part of our core Right? Oh, yeah. All ties together. Shoulders to pelvis. That's all part of your core, guys. Shoulders to pelvis. And this is also hitting that low back. Very important part of our core, our spine. Nice work, team. Drive. Come on. Yes. You got it, guys. Keep swinging right here. What would it look like If I said 10 more second of swings. 10 more seconds of swings. Let's go. Finish strong. Last 5, 4, 3, 2. And you're out. Rest and recover. Nice work. Back to that single leg. Single leg. Deadlift left leg this time. And start with the weight in the left hand. And you're gonna be the row. Transfer the weight to the right hand and row. Trying to avoid the taps if possible, but they will happen. That's okay. Here we go. Ground down through that left foot hinge over. We row in three, two. Let's go. Row left. Transfer to the right hand. Row right. You might notice one leg has more stability and balance than the other. That's totally normal. We all have muscle imbalances. That's why we're here. We're here to get stronger. We're here to get better. Even out those imbalances so we don't get overly strong on one side. Compensate and have an injury. Nice work. Hips are square to the ground. Rachel's got that back foot staggered. Nice work, team. Yes. You're crushing it. Come on. 10 more seconds here. 10 more seconds here. Stick with it. Nice. Last 5, 4, 3, 2, and 1. I was trying to make it through with no taps. I saw you go. That's my stronger leg. That's my stronger leg. I didn't want to call it out because I'm distracted. Right around the world. Right that around the world. Transfer. Clean it up and march on the opposing leg. Start with the bell or the weight in the right side. Okay. Clean it up and then go ahead and march in three, two. Let's go. Clean up to the right. March left. Clean up to the left. March right. Nice. Keep that core nice and stable as that bell swings around that body. Nice work. Come on, keep breathing. Move. Six of seven. You're almost there, Team. You're in the home stretch of this standing kettlebell core workout. Super functional training, too, right? Right. Great. Just like on those days when you're like, I just want something solid strength. I just want to stay standing a little tired and sore. Extra emphasis on the core is always a good thing. Come on. Five, four, three, two. And you're out. I'm going to switch out for my lighter weight. Weight goes in the right hand. Windmill it's your final move. Windmill left toes are going to face this way. This right arm is going to go straight up overhead. Stack it. I'm going to look at my weight as I lower down and up. You ready? You're on in three. Here we go. Two. Let's go. Hinge, hinge, hinge, hinge, hinge. Cinch up through the right obliques this time. Slide that left leg down, that left hand down the left leg and then cinch it up. Eyes on your bell, eyes on your weight. Nice wrist. Stay stacked on top of shoulder. Weight on top of shoulder. However you want to phrase it. Come on. You got it, guys. It's your final move. Shoulder stability and balance. Took my eyes off my bell. That's what happens. Took my eyes off my bell. Try to look at that timer for you. You got 10 more seconds here. 10 more seconds. Come on, come on. Finish strong right here. Nice. Last five. Four, three. Give me one more. Two and one. Nice work, team. Set it down quick and effective. 15 minute core focused kettlebell or dumbbell workout. Way to go, Rach. High fives to you at home. Love to see you back on the mat for another workout soon. Awesome job crushing that core workout. If you loved it, hit subscribe to my channel. I've queued up another workout you might enjoy here. Otherwise, I'd love for you to join me in a two week strength challenge. You can find it all in this playlist right here. Have a great day.