Lindsay Baumgren leads a five-minute kettlebell core circuit with five different moves, each done for 40 seconds with 20 seconds rest. The exercises include Around the World with Rack March, Plank Pull-Through to Bear Crawl, Up-and-Over Knee Tuck, Glute-Bridge Pullover March, and a Chest-Press Variation, with scaling options if you don't have a kettlebell.
Chapters
Hi, I'm Lindsay Baumgren of Nurseries Love, and this is your 5 minute kettlebell ab workout. If you love home workouts, hit subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community. All right, you guys, we have five moves using the kettlebell for your core. We're gonna knock out this workout. It's quick and dirty. You can add it on to any workout. It looks like this. Five kettlebell ab exercises. Do each move for 40 seconds of work, 20 seconds of rest, one time through, no repeats, in and out. I have the. Because she's going to show you how you can do this whole workout using a single dumbbell if you don't have a kettlebell. Okay? So follow along with Rachel for modifications and for dumbbell options. I'm going to start with the kettlebell. I'm going to jump right in and show you your first move. It's an around the world. I'm going to swing the weight around the world. Clean it up. Opposite leg marches. Around the world. Clean to the other shoulder. Opposite leg marches. Okay, clean. Sorry. Around the world. Clean. Rack and march. Big, complex move. I'm going to transfer the weight from the right hand to my left hand. Rack it. Left leg marches first. Yes. 40 seconds on, and it starts in three, two. Let's go around racket. March it. Okay. To the left shoulder. Right leg, march. Nice. Got a little clunky there. Switch it up. Ah, just jumping right in. Gotta get that body warmed up and moving. Here we go. Nice work around racket. March it nice to the right shoulder. Left leg marches. Keep that core nice and stable and tight. This is a nice, heavy kettlebell for this move. Challenging me for sure. Get it around the world. Rack it. March it. Come on. You got 10 seconds here. 10 seconds here. Nice work. And we are transitioning to the mat in 5, 4, 3, 2. Let's get one more in. Boom. Right there. We're gonna transition to the mat. You're gonna start in a plank, you're gonna pull through, then you're gonna step into bear crawl. Pull through. Twice in bear crawl. All right, so plank, I'm pull this through. I'm gonna step into bear crawl. I'm gonna pull it through. Twice in bear crawl. Twice in bear crawl. Once in plank. I'll show you what that looks like. Starting with that weight on my right. Pull left. Get that plank in. 3, 2. Let's go. Pull to the side. Step in bear crawl. Pull across. Hold. Bear crawl. Pull across again. Step back. Plank. Pull across step in. Bear crawl. Hold. Bear crawl. Pull, pull. Step back plank. Pull through. Step in. Bear crawl. Two in the bear crawl. Knees are hovering just off that and. Bear crawl. Step back plank. One on the plank, two on the bear crawl. Come on, pull through. Pull through. Nice. Step back plank. You got it, guys. You're in the final. 10 seconds. Yes. You can finish right here. One more step back plank. One more pull through and you're out. Nice work. From here, I'm going to take that bell. I'm going to put it out in front of me as a marker. Okay. I'm going to get my legs and hinge back. I'm going to go up and over knee tuck. Up and over knee tuck. 40 seconds. Rachel's got an awesome modification if you want to follow her. Here we go. We go in three, two. Let's go. Up and over the bell. Knee tuck. Up and over. Knee tuck. Up and over. Core is tight. I'm leaning back. Up and over. Pull those knees in. Up and over. Pull those knees in. Hello. Lower abs. They are turned on and fired up. This is a challenging one, that's for sure. We've never done a cowboy ab workout before, have we? No, we haven't. Kind of crazy that we haven't. We have several kettle bell workouts. No kettle bell. Just ab. Come on. 5, 4, 3, 2, and 1. Nice work, you guys. All right, that is just. You are crushing it. We only have two moves left. On your back, glute bridge. Hold. Okay, you're going to hold. You're going to give me a pullover with a march. Alternate the march. We go in five. Set yourself up. Get those hips n and high. Here we go. Pull over. In three, two. Let's go. Overhead march. Rachel's gonna omit the pullover and just give us the march. Nice work. Nice challenging move. If you got a heavy, heavy kettlebell. Slow and controlled. Not rocking through those hips. Keeping those glutes, hips and hammies super stable. Playing those armpits down towards that knee. Inhale, lower, exhale. Pull that kettlebell towards that knee. Exhale. Pull the kettlebell towards the knee. You got it. Nice work, team. Stay with it. You're in the final. 5, 4, 3, 2, and 1. Nice. Lower all the way down to your back side. Now I'm going to turn this into a chest press. Legs are going to go out. I'm gonna push the bell up, pull in, push, out. Down, up, pull, push. Down, up, Pull, push. It's your last move. Adding a little chest, you can lift the neck and shoulders off the mat if you want to. We go in three, two. Let's go. Chest press. In, out, down, up. Option to lift the neck and shoulders off the mat. Option to keep them on the mat. In, out, straighter. Those legs are harder. This move is. Here we go. Down, up, in, out. You got it. Strong core right here. And always keep that neck and shoulders on the mat if that's more comfortable for you. Stay in it. Guys, right here. What would it look like if I said ten more seconds in this five minute kettlebell abs? You're almost there. Stay with it. Five, four, three, two, and one. That's a wrap. Quick and dirty. Five moves. You crushed it. And we'd love to see you back on the mat for more home workouts. Have a great day. Nice work knocking out that five minute ab. If you loved it, hit. Subscribe to our YouTube channel. And you might also enjoy adding on this kettlebell workout or find all of our kettlebell workouts in this playlist right here. Have a great day.
