The 21-Minute Bottoms-Up Kettlebell Core Killer

The 21-Minute Bottoms-Up Kettlebell Core Killer

#FlexFriday with this BOTTOMS-UP KETTLEBELL CORE KILLER from MH fitness director BJ Gaddour (@bjgaddour)! Kettlebells already provide an amazing total body and core-intensive workout but they can be even more effective when you use them upside down. The following moves will change your grip, abs, and hips more than ever. And it doesn’t take a heavy weight to get in a serious workout. Perform each move as outlined below in the following order: 1️⃣ Bottoms-Up Single-Arm Overhead Presses- L and R: 1 minute each side 2️⃣ Bottoms-Up Single-Arm Squats- L and R: 1 minute each side 3️⃣ Bottoms-Up Single-Arm Clean to Alternating Reverse Lunge- L and R: 1 minute each side 4️⃣ Bottoms-Up Pushup to Mountain Climber: 1 minute Rest a minute. That’s 1 round. Perform up to 3 total rounds. DOUBLE-TAP if you dig it and tag some #swolemates too! Like BJ’s gear? Find more @Macys! #Kettlebell #KettlebellExercises #KettlebellWorkout #FatLoss #WeightLoss #Core #Abs #BJGaddour #Macys #Fitness #InstaFit #Fitspo #Fitspiration #Workout #MHFit #Sponsored

A video posted by Men's Health (@menshealthmag) on Jul 22, 2016 at 10:24am PDT

Before you go bottoms up at happy hour tonight, go bottoms up with a kettlebell.

Holding the bell upside down as you perform exercises like overhead presses, pushups, and squats challenges the muscles in your core that help stabilize your spine. It’ll also work your grip and hips more than ever before, too.

Related: The Fastest Way to Flatten Your Belly: RIPTENSITY—an All-New At-Home Workout DVD From Men’s Health. One Guy Lost 18.6 Pounds In 6 Weeks!

Try it with the bottoms-up kettlebell core killer below.

1. Bottoms-up single-arm overhead press, left and right: 1 minute on each side

2. Bottoms-up single-arm squat, left and right: 1 minute on each side

3. Bottoms-up single-arm clean to alternating reverse lunge, left and right: 1 minute on each side

4. Bottoms-up pushup to mountain climber: 1 minute

After you finish all 7 minutes of work, rest 1 minute. That’s 1 round. Do 3 rounds total.

Original article and pictures take www.menshealth.com site