21 Days to Obliterate Weakness and Excess Fat While Forging an Iron Core with the Power of the Kettlebell 

So, you want a hard core and a lean, strong body to match. Lucky for you, you’ll only need a kettlebell or two, the floor, and 20 minutes.   Over the next 3 weeks, we are going to harness the transformational power of the kettlebell and supercharge your strength with powerful core exercises that will have you looking, feeling, and performing your best.   The “secret” of the fittest folks around is no secret after all - it’s consistency. Specifically, consistency with doing smart things in their workouts. “Smart” things include:  

● Working the entire body in a challenging way ● Avoiding injury by practicing safe movement ● Getting really good at a few basic exercises ● Having a planned program ● Quality > Quantity 

 More about that last point - most kettlebell challenges “swing you to death” with long, boring workouts that deliver little more than sore backs.  Likewise, the average internet ab routine prescribes hundreds of crunchy moves that strain the spine. I want you at the beach this summer, not the doctor’s office.    We’re going to cut the nonsense and double-down on the best exercises proven to change your body the quick and safe way.     

The Kettlebell Core Challenge is comprised of 18 workouts that   

● Can be done in well under 30 minutes ● Work every muscle in the body ● Stoke the metabolism ● Burn fat ● Build core strength ● Will leave you feeling strong and refreshed ● Require only two kettlebells and your own body 

The Kettlebell Moves  

 

The swing is perhaps the most popular kettlebell exercise, and for good reason - it burns a ton of calories, increases cardiovascular capacity, boosts strength & power, and builds the rear end.  The swing is not, as often performed, a squat and front raise. It is a hip hinge. This means we are using the hips to move the kettlebell, not the arms. Likewise, the goal is to project the weight forward (like a broad jump) as opposed to “up.”  Your swing will be powerful and you’ll feel like you’ve sprinted up a mountain - all without your feet leaving the ground.  → Click Here for a coaching video on the Kettlebell Swing. 

 

Weird name. Great exercise.  

The TGU is one of the best total-body exercises you can do. It builds strong, resilient shoulders, challenges the core, and links the whole system head-to-toe. There are around 12 steps to the move, taking you from the floor, to standing, and back down.    You’ll be performing 3 variations of the get-up - half reps, full reps, and full reps with presses.   → Click Here for a coaching video on the Turkish Get-Up. 

 

 

The goblet squat is a joint-friendly way to work the legs and unlock greater mobility in the hips.  A full range of motion squat (hips below 90 degrees) is a fundamental movement pattern that is lost on many due simply to tight hips and core instability. Working the goblet squat will help solve these issues while strengthening the legs, glutes, and back.  → Click Here for a coaching video on the Goblet Squat. 

 The workouts are simple - each day you’ll perform a bodyweight core move and a kettlebell move.    Most workouts save core work for the end of the session. Here, however, will be doing it first. Why? So you’ll have the mental and physical energy to focus on quality - putting everything you got into maximizing your core strength... Also so you won’t be tempted to skip it altogether!  Each week contains 3 workouts that you’ll perform two times - that’s 6 workouts per week. Your kettlebell moves get a bit more advanced each week and we cycle the core exercises day to day. 

 

Week 1 Day 1 McGill Curl Ups - (15s each side) x 3 Minutes Kettlebell Swing - (5, 10, 15) x 2 

Day 2 Rolling Plank x 3 Minutes ½ Kettlebell Turkish Get-Up - 3 each x 5 minutes 

Day 3 Every Minute on the Minute Goblet Squat x 5 Dead Bugs until the top of the next minute X 5 Minutes 

Week 2 Day 1 Hollow Hold / Arch Hold - 30s each x 3 Minutes Kettlebell Swing x 10 Every Minute on the Minute  X 8 Minutes 

Day 2 Overhead Dead Bugs x 2 Minutes Kettlebell Turkish Get-Up x 8 Minutes (Alternate Sides) 

 

Day 3 Every Minute on the Minute Goblet Squat with Curl x 5 Bear Taps until the top of the next minute X 5 Minutes 

Week 3 Day 1 Kettlebell Pull-overs x 2 Minutes Kettlebell Swing - (5, 15, 10, 20) x 2 

 Day 2 Side, Front, Side Planks x 20s each X 3 minutes Kettlebell Turkish Get-Up with Press x 10 Minutes (Alternate Sides) 

Day 3 Every Minute on the Minute 1.5 Goblet Squat x 5 Bear Crawl until the top of the minute X 5 Minutes 

   

Q & A   

What size kettlebells will I need?  Swings and squats utilize the big, powerful muscles of the posterior chain - the hamstrings, glutes, erectors, and lats. Therefore, they require bells on the larger side to be properly challenged. Beginning ladies can start with 16kg, gentlemen - 24kg  The nature of the upper body moves (Turkish get-ups and presses) requires the use of a conservative weight - something that can be pressed overhead 5 times or so. For beginning ladies, this will probably be somewhere between 8-12kg, gentlemen - 16-20kg.  If you must get by with only one kettlebell, chose one that is appropriate for your swings and squats. You’ll grow into pressing it soon enough. 

How should I warm-up?  Get the blood flowing with a 5-minute brisk walk or jog followed by basic joint mobility for the whole body.  Here are some ideas:  

→ Click Here for a lower-body dynamic warm-up sequence → Click Here for an upper-body dynamic warm-up sequence 

    

 Should I do anything extra on the repeat days (4,5,6)?  Not necessarily.    The goal is simply to rack up the workouts and build the habit of near-daily mini training sessions.  However, you may increase the work loads by adding 1-3 minutes on the timed sets and 1-2 rounds on the swing sets.   

My positions look good but my swings still feel “off.” What’s up?  This is nearly always a case of hinging the hips too early. As the bell descends into the backswing, there might be a tendency to fold the hips while the bell is still somewhere between chest and belly button height.  Practice patience and wait until the very last second to start the hip hinge. Remain straight and tall until the kettlebell gets whisper-close to the zipper. Only then push the hips back and load up the backswing! This will yield a more powerful swing and drastically decreases the stress on the low back.   

Can I modify the core moves? 3 straight minutes of ab engagement seems impossible.  If you’re having trouble maintaining core tightness, simply pause the timer and take a break every 20-45 seconds. In just 3 weeks, you’ll see drastic improvements!    

Want Even More?  Upgrade Now and Get the Expanded Kettlebell Core 

Challenge Bundle! 

You’ll get:  

● 18 Core Building, Fat Stripping Workouts   

● The KBCC Nutrition Guide 

● The Kettlebell Swing Masterclass Lessons 

● Printable/Downloadable Workout Logs 

● PLUS - The “Easy Peasy” Kettlebell Program 

 Try it! Click Here.       

About Zack Henderson, SFG II, SFB, SFL   I’m a coach, writer, and sometimes-podcaster dedicated to helping people become stronger than they ever thought possible.  

Say hello on Facebook and be sure to check out my free courses and articles on everything from fat loss to powerlifting here.   

For coaching inquiries, click here. 

 

            

Limits of Liability and Disclaimer: The authors and publishers of this book have made their best efforts to ensure that the information provided in this publication is accurate and assume no responsibility for errors or omissions. Additionally, you should use this information as you see fit and entirely at your own risk. Before starting any exercise or nutrition regimen, you should consult your physician. Lastly, use common sense and good judgment. Nothing in this publication is intended to replace common sense, legal, medical or other professional advice and is meant only to inform and entertain the reader.