22 Min Kettlebell Core Shredder for Strong Abs in Grand Canyon NP

What's up everybody? Tommy Cassano, founder of Outdoor Body, here in Grand Canyon National Park. Today we have a peak kettlebell core workout just for you. We're going 22 minutes nonstop.

This is going to be a core burner workout.

Workout. So grab your kettlebell, get ready. I would say lighter weight, lighter to medium. We're going to be on our booties doing Russian twist, high plank, doing core. We're going to be doing suitcase crunches overhead. So given that, I would say lean towards the lighter side. We want to focus on the quality of the rep, breathing and contracting and squeezing through every single core movement and not being sloppy. And if we have heavier weights, we can get a little bit sloppier, especially with our core exercises. We're starting off with a swing complex. It's 22 minutes. We got 5 blocks. Each block has 3 exercises, 40 seconds each, 2 rounds, and then we're moving on to another block. Don't worry, just follow me. I'm coaching you through the entire process. If you've never done kettlebells before Highly recommend you watching some tutorials first, or just sticking to the Outdoor Body bodyweight workouts. That being said, we're gonna get right after it. We have our swing complex, starting off with just a two-hand swing, 40 seconds, then right, then left. That's it, swings, 4 minutes straight, non-stop.

Here we go, grab your bell, let's get it. 2, 1, and starting.

Let's go!

Remember, hinging at the hips, activating those glutes, keeping the core tight. Not too tight of a grip, hands straight. Let's go! All day. We got 10 seconds left. Come on, eyes stay with the kettlebell.

Kettlebell comes up eye level, and we got the right hand kettlebell swing.

Remember, hinging that other free hand guiding with the kettlebell the whole time, keeping your eyes on the bell.

Let's go!

There's a couple ways you can swing. As you come up, you can put your thumb up, especially with lighter weight.

We're just keeping our palms face down, but if you're used to thumbs up, you can do that.

Let's go, 5 seconds. 2, 1, other side.

Let's go.

Breathing, making sure that breath is on point.

Let's go, 20 seconds.

Come on, 10 seconds.

5.

Here we go, back to double hand swing.

40 seconds.

That's right, we got 4 minutes of kettlebell swings. We're getting after it. It's core shredding time.

Let's go!

Notice my breath. All day, come on. 5 seconds. 2, 1. Kettlebell in the right hand. Let's go, bringing it through, hinging the hips. Kettlebell's just an extension of your body, one of the best, if not the best. Let's go. 20 seconds. 10 seconds. Switch. Breathing in and breathing out.

Let's go!

Bring those hips all the way through. Other hand guiding with the kettlebell. It's the last one. Come on, we got 20 seconds left, then we're on to the next round. Stay with me. 10 seconds. 4, 3, 2, 1. Here we go. We are on our booties now. Quick transition. Kettlebell behind, or suitcase crunching. Bring it behind. Crunching all the way up. Let's go. Locking out, squeezing up, breathing in, breathing out. Let's get it, 10 seconds. Then we got our clean crunches.

Let's go.

Bring your neck back. I'm on a little bit of slope. Here we go. Legs flat, kettlebell in, coming in, baby crunch straight up. You're flat, belt in, you crunch straight up, keeping your legs flat. It's not a full press, you're coming straight up, you're just engaging that core and serratus, baby pump.

Let's go.

Little flexion in the wrist, kettlebell should be slanted on the side. No pressure on the top of your forearm. Let's go, last one. Switching sides, quick transition. Crunch baby press, let's get it. Try and keep those legs flush on the ground. Let's get it! Come on, core tight, get it right. 10 seconds, let's go! Last one and we got our suitcase crunch. Come on, over a little bit. Always on rocks. Crunching straight up.

Let's go.

Locking out, crunching up, full extension. That's why we want it a little bit lighter of a kettlebell, so we can get our full range of motion. Let's go, 10 seconds. 5, 4, 3, 2, 1. Here we go. Legs flat, coming up, baby press. Remember, keeping your elbow in. Super tight baby crunch straight up. It's not a shoulder press. Focusing on squeezing the sides, that serratus. Think of tucking in that rib cage. Let's go, 5 seconds. Oh, switching sides, let's go. Oh wee, this is a burner! We got our core work.

Come on, let's go!

Almost there. 10 seconds. Next we have our high plank baby rows right here. So put us in the high plank, right arm first, just like this, nice and easy, coming up. Come on, 40 seconds each side. This is a peak workout. Let's go, we're challenging ourselves. Come on, this is pure core stabilization. 10 seconds, 5, 3, 2, 1. 1. Here we go. You can get your legs a little bit wider, squeezing in, keeping your elbow tight, shoulder directly above the wrist. Come on, activation, baby! Get it right, get it tight. It's core time in the Grand Canyon. Let's go! 15 seconds. 10 seconds. 5, 4, 3, 2, 1. On our booties, we got our Russian twists just right here, side to side.

30 seconds.

Breathing out every single time. Oh yeah, 15 seconds. This one is a burner. 10 seconds. What a round. Come on, 5, 4, 3, 2, 1, here we go. Right back to it, legs wide, here we go. Pulling with the left, come on, 40 seconds left side, 40 seconds right. Kettlebell peak, baby, come on, feel the burn. Work with me. 10 seconds, let's go. 5, 4, 3, 2, 1. Other side, let's get it. Super important to keep those shoulders above the wrists, stabilization. Let's go, come on! 20 seconds, almost there. This is the last one on this one. Come on, 10 seconds left, stay with me. 5, 4, 3, 2, 1. Here we go, Russian twist. We're on the booty, belly button to spine, core tight.

Let's go!

Oh yeah, what a day in Grand Canyon National Park. Summertime, it's monsoon season. We got lucky with no rain right now, at least. 3, 2, 1. So we have our glute crunch. So our legs are straight up, we're coming back. Crunching up. Get in position, coming back, glutes up, and we're just crunching up. Coming back, glutes up, crunching up.

Let's go.

Bring it back, glutes up, crunching up with that kettlebell, using the weight. Squeeze and really contract those upper abs as you come up. Let's go. Last one. Here we go, back in that position right here. All we're doing is circles. That's right, baby, circles, activating that core, just going forward. Next round we will go reverse. Come on, 20 seconds. Ooh wee, come on, making it burn. Let's get it. 10 seconds. 5, 4, 3, 2, 1. Here we go. All we're doing is holding straight up. And just— we are big chopping, kind of on a weird angle here. It's all good. Come on, 20 seconds. Just lock out that kettlebell. Doesn't have to be fast. Let's go. 10, 9, 8. 8, 7, 6, 5, 4, 3, 2, 1. Glute crunch coming up.

Crunching up.

Always on rocks and stuff, so it's always stuff digging in me. Coming up and popping. Let's go. Glutes pop and they come up.

Come on, glutes pop. I come up.

Woo! Come on, we got this.

10 seconds. Last one.

Staying up. So we're going reverse with that circle now. Ooh wee, come on, we got this. Finish strong on this round. 20 seconds, let's get it. Getting wild here in the Grand Canyon. Look at those shadows, it is Remarkable. 10 seconds. 5, 4, 3, 2, 1. Here we go. Legs straight, pressing out, locking up. We got our chops, nice and slow. You can do a slight bend in the knees if you want. I'm on this weird rock that's just digging in my back. It's all good. Hopefully you don't have any rocks in your back where you're at working out with me. Let's go, 20 seconds. I gotta move again. 10 seconds. 5, 4, 3, 2, 1.

Nice.

Here we go, so side plank. On the right, right here. All we're doing is pulling that kettlebell straight up like this. 40 seconds on the right, 40 on the left. Let's go! Core tight. Told you this is going to be a burner. Very challenging, these movements. Let's go! And you're squeezing all that. 10 seconds, come on. 5, 4, 3, 2, 1. Let me flip, you stay and flip.

Here we go.

Uh, that's not bad. Here we go, come on. Bringing it in. Quartzite, you should be getting it. Let's go. These rocks are killing me. Come on, remember squeezing this right in here, holding tight. 10 seconds. Found a spot. Come on, 5, 4, 3. 3, 2, 1, here we go. So bring that kettlebell right in front of you. We're gonna be in our wild stance just like this, and we're just gonna knee tap it just like that, keeping those shoulders directly above the wrist, super tight. Come back a little bit, drive those knees. All you're doing is tapping that kettlebell, keeping it kind of right in the center of your chest. Come on, let's go! Almost there. 5, 4, 3, 2, 1. Here we go again. We got our side plank. There's a good spot. Straight up, straight down, squeezing into this whole section of the core, the serratus. Come on, 20 seconds.

Whoo!

You're keeping that elbow and kettlebell super tight to your body. It's just a little like pulse row. Come on, 5, 4, 3, 2, 2, 1, other side, flipping.

Let's go!

Hopefully get a good spot right away. Come on, there we go, baby pulse. Come on, burn with me. Let's go, almost there. 20 seconds. Whoo, this is a burner! Let's go, 10 seconds. 5, 4, 3, 2, 1. Here we go, get that kettlebell, bring it right there, right at the top of the chest. Wild Stance. Tap it. Let's get it. Finish this round, then we got a 2-minute little burnout for you. Tapping that bell, crunching those knees all the way up. Woo! 10 seconds. 5, 4, 3, 2, 1. Here we go, we got a complex on the left first. So we got a swing, we gotta clean, you're gonna reverse baby press, not a full press. So swing, clean, reverse Squeeze that core, that little press, come back up. Just burning out each side. Come on, let's see from here. So swing, clean, reverse, baby press.

Stay over here.

Swing, clean, reverse, baby press. So Let's go, burning out each side of that core. Let's get it. Oh, let's go. Swing, clean, reverse, press. Other side, let's get it. Come on, swing, clean, reverse, baby press. Swing Clean, reverse, squeezing that serratus, pressing straight up. Let's go. Clean and pressing. Swing, clean, reverse, press. 30 seconds. Swing, clean, reverse, press. Not digging into the glutes. Just digging into that stretch right there.

Let's go! Last one.

Clean reverse baby press.

We got one more minute. We gonna do a finisher.

We're making it 23 minutes. We're just doing high plank and Touches. Let's go. Come on, let's really burn it out now. Get that core going. Let's get it. Tapping those shoulders. Let's go. Come on, Grand Canyon, let's make it burn. 1 minute nonstop high plank shoulder taps. Squeeze that core tight. Let's go. 30 seconds, stay with me. Breathing, come on. Woo! Let's go, Grand Canyon! 15 seconds, making it a burner. 10 seconds. 5, 4, 3, 2, and 1. That is it. Woo!

Getting that Outdoor Body Peak core kettlebell workout here in Grand Canyon National Park. Remember, you can always do that twice, make it a 46-minute core workout. Mobility before stretching after making this your outdoor body core workout of the day, getting it each and every day here in an iconic location like Grand Canyon National Park. Please come visit here. This place is absolutely stunning. There's a reason why it is one of the Seven Natural Wonders of the World, a World Heritage Site. It is absolutely amazing. And always remember, whenever you come to national parks, anywhere amazing in the wild— that's pretty much everywhere— always leaving no traces behind, leaving everything, preserving everything for future generations. Thank you for joining me for the Outdoor Body Workout. I'll see y'all next time, and stay wild!