A ‘Crunchless’ Kettlebell Workout For Abs

by admin on March 3, 2011

Here’s a video that shows how kettlebells can work the heck out of your abs (without – gasp! – doing Crunches or Sit Ups):

The Renegade Row – the exercise shown in the video above – along with three others was featured in a post I did a while back about three great kettlebell exercises for abs.  But recently looking back over this post, I realized I left out specifics of how to incorporate these exercises into a workout … so I put them all together into a short, intense, full-body ‘crunchless’ ab workout for you to try.

Here’s your ‘crunchless’ kettlebell workout for abs:

1. Start with 12-15 kettlebell Squats – if you’re just starting out, do Goblet Squats (with a single kettlebell).  If you’re more advanced, do double kettlebell Front Squats.

2. Move immediately from the Squats to 6 kettlebell Renegade Rows (each side).

3. Follow the Renegade Rows with a single Turkish Get Up on each side.

Repeat this sequence 3-5 times with as little rest as possbile.

And, in case you have questions about how to perform any of these exercises, the links below will take you to full descriptions of each, including video demonstration:

The Turkish Get Up

The Renegade Row

The kettlebell Squat

You can get a great ab workout using your kettlebell with having to do a single Sit Up or Crunch.  This workout is a great example of how you’d put three of the best kettlebell exercises for abs together into a short, intense, and highly productive ab routine.  Give it a try and let me know what ‘ya think -

Forest

P.S. Signed up for the Kettlebell Basics newsletter yet? You’ll get a free kettlebell training video AND a copy of my ‘Beginner’s Guide to Kettlebell Training’ when you sign up … just enter your name and email into the box at the upper right of the page to do so today!

{ 5 comments… read them below or add one }

NIKI FERNANDEZ March 4, 2011 at 5:19 am

I go routinely to the Y to do cardio workout, i did lose 15 lbs but I do need to build muscle mass. I do not like the machines ..too boring. My sister mention this work out by using keddlebells. I would like to try it.

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admin March 6, 2011 at 4:12 am

Congrats on your weight loss … kettlebell would be great to help you add some lean muscle and add a new aspect of conditioning to your program. Good luck!

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Mike March 4, 2011 at 5:22 pm

Great circuit and much more functional than doing situps/crunches (normally done by people who are misinformed!).

Thanks for sharing

Mike

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admin March 6, 2011 at 4:10 am

Glad you enjoyed it Mike – no problem

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gym workout schedule July 28, 2013 at 3:32 pm

Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm.
By combining the best exercises of the core, you could get great results in stabilizing
muscles and strength in your mid-section. Perform the exercise constantly and as soon as a particular level of fitness is
attained, this may be the time to raise the amount of exercise activities.

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