Core
Your core is the trunk that keeps you upright when you are tired, carrying a load or on one leg. It gets strong by holding still while something tries to move it. Here is every movement we teach for it.
Why it works: Your core is a barrel, not a six-pack
Short on time? Start with these three
- Bird DogBalanceOn hands and knees, reach one arm forward and the opposite leg back until both are level with your back, hips facing the floor. Your trunk holds still.
- Bear Sit-ThroughMovingFrom hands and feet with your knees hovering, thread one foot under you to the far side and turn your hips up to the sky. Then back through, and the other way.
- Suitcase CarryStrengthHold one heavy kettlebell at your side and walk, shoulders and hips level, until you start to tilt. Switch hands. The side away from the bell works hardest.
Moving
Move in and out of the shape, a little further each time.
Strength
Hold or lift your own weight.
- Double Rack CarryTwo bells in the rack at your shoulders. Brace, keep breathing and walk tall until you start to lean back.
- Half Get-UpThe first half of the Turkish get-up. Press the bell up from the floor, roll to your elbow, then up onto your hand, and come back down the same way.
- Hollow HoldOn your back, press your low back flat, bring your knees over your hips and lift your head and shoulders, chin tucked. Your neck and trunk work as one.
- Loaded WalkWalk tall with one kettlebell for 10 to 20 minutes, on uneven ground if you can, switching hands as needed. The workout is staying tall as you tire.
- Offset CarryOne bell in the rack at your shoulder, the other hanging at your opposite side. Walk tall and level while the uneven load tries to tip and twist you.
- PlankHands under your shoulders, one straight line from heels to head as you push the floor away. One breath on the way to Downward Dog.
- Rack CarryHold a kettlebell at your chest, elbow tucked to your ribs, brace your trunk and keep breathing as you walk. Stop when you start to lean back.
- Side PlankBalance on one hand and the edge of one foot, body in one line, top arm up, then roll through Plank to the other side. Works your waist and shoulder.
- Suitcase CarryHold one heavy kettlebell at your side and walk, shoulders and hips level, until you start to tilt. Switch hands. The side away from the bell works hardest.
Balance
Stay steady on a narrow base while you move.