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Kettlebell Workout: 12-Week Workout Plan for Stronger Core


Kettlebell Workout: 12-Week Workout Plan for Stronger Core

Table of Contents

The kettlebell is a universally loved tool that you can use for many different exercises. However, in this article, we will focus on kettlebell abs exercises to help you target your core and get you feeling great.

This list contains seven exercises that target your core. Some of these will strengthen your core muscles, while others will target compound muscles. The kettlebell workout is now easier than ever through this workout plan, with guidance to ensure that every step is executed correctly.

You can perform some specific kettlebell exercises to target and strengthen your core. You will feel your midsection muscles working hard all through. Some other exercises target other body muscles while challenging your ab muscles.

Although you might not feel any burning or cramps in your abs, it's still important to remember that they are doing some serious work. Many kettlebell exercises are compound exercises that require your entire body to achieve them. These moves require stability and strength from your core.

Workout Summary

Main Goal

Increase Strength

Workout Type

Single Muscle Group

Training Level


Program Duration

12 Weeks

Days Per Week


Time Per Workout

30-45 Minutes

Equipment Required


Target Gender

Male & Female

Recommended Supps

Protein Powder

Creatine Monohydrate

Fish Oil

Pre-Workout (Optional)


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Kettlebell Ab Exercises

This workout consists of seven different exercises that you will be performing in the next three months. Working with different exercises won't be difficult, but strengthening and getting stronger on these seven exercises is the challenge.

Staying consistent with these exercises while focusing on your form and overall improvement will let you know if the program is working for you.

Remember to stay committed throughout the workout if you want to see serious results. It would be best to train your abs with this workout alone. But, if it is not possible, you can do it with other exercises targeting another muscle group.

While doing this, make sure that you do the ab workout in the beginning when you have full energy and are focused.

1. Kettlebell Windmills

Kettlebell windmills are great full-body exercises that you can perform using a kettlebell. They improve mobility and stability in your hips and shoulders. They will also loosen your hamstrings and help you mobilize and strengthen your shoulders.

The windmill is an excellent kettlebell ab exercise. It's especially great for kettlebell obliques exercises, as your obliques are targeted when you turn your body in the down movement and when you return up.

2. Kettlebell Clean

A kettlebell clean, also known as the KB clean or a one-arm kettlebell clean, is a weightlifting activity that activates all of your muscles in the upper and lower body, including your core.

3. Kettlebell Clean and Jerk

Clean and jerks are compound movements requiring the whole body to move through a dynamic and explosive environment. Clean is a powerful posterior-chain exercise that increases hip extension.

This is vital for all athletic movements such as sprinting, jumping, and tackling. Additionally, the jerk has a stronger correlation to power production in sprinting and vertical jump abilities. Clean and jerk is also an excellent movement for training the body to be strong and coordinated.

4. Kettlebell Crunch with Pull Over

A kettlebell pullover is an exercise that strengthens the abdominal muscles. This exercise is part of the plank family tree. The kettlebell pullover is an abdominal exercise that prevents you from extending your spine. You must maintain stability while slowly lowering the kettlebell overhead.

5. Kettlebell Gorilla Rows

As you would expect, Gorilla rows are an excellent back-builder and a welcome alternative for the common bent-over, T bar, single-arm dumbbell, and single-arm dumbbell row that most exercisers rely upon.

However, It also works on your core muscles, including your rectus abdominis, obliques, and transverse abdominis. These muscles contract to create intra-abdominal tension and support your spine while gorilla row.

The gorilla row is the perfect option if you are tired of the same old back and ab exercises and want to increase your strength and size to the max level.

6. Kettlebell Sit-Ups

This kettlebell exercise is good for your abs as well as your back and hips. It is a great way to strengthen your core muscles and focus on your abs. Hold the kettlebell tightly while doing this exercise so that the weight doesn't rest on your body. Slowly and carefully lower yourself to reap the benefits of this exercise.

7. Kettlebell Russian Twist

This exercise will help you target your abdominal area and obliques. To perform this exercise, you should bring your legs close to your body while sitting down on a mat. You will feel more comfortable if your upper body is in a "v" position.

You don't have to do this kind of ab exercise every day for your abs to grow. Don’t have a kettlebell? Don’t worry grab your high-quality cast iron kettlebell now from DMoose.

12-Week Kettlebell Ab Workout




Kettlebell Windmills



Kettlebell Clean



Kettlebell Clean and Jerk



Kettlebell Crunch with Pull Over



Kettlebell Gorilla Rows



Kettlebell Sit Ups



Kettlebell Russian Twist



You should perform this workout at least three times per week. Take one day off between each workout. To monitor your progress, use the following weekly progression.

Week 1 - Rest 90 seconds between sets.

Week 2 - Add weight and rest 90 seconds between sets.

Week 3 - Rest 75 seconds between sets.

Week 4 - Add weight and rest 75 seconds between sets.

Week 5 - Rest 60 seconds between sets.

Week 6 - Add weight and rest 60 seconds between sets.

Week 7 - Perform exercises in the circuit and rest 90 seconds between circuits.

Week 8 - Add weight and perform circuit with 90 seconds rest in between.

Week 9 - Perform a circuit with 75 seconds rest in between.

Week 10 - Add weight and perform circuit with 75 seconds rest in between.

Week 11 - Perform a circuit with 60 seconds rest in between.

Week 12 - Add weight and perform circuit with 60 seconds of rest between

A Word About Nutrition

We have all heard or read that "Abs are made in the kitchen," and it is true, provided you train them properly.

Many diets and nutrition programs can be confusing and difficult to follow. However, these nutrition tips can help you get the most from this program.

1. Eat Protein

Your body needs protein to grow stronger and better abs. You should ensure that every time you eat, a portion of your meal should always have some form of protein with you and that you eat it before anything else. This will ensure that you are getting enough protein before you feel full.

2. Healthy Fats

Not all fats are bad. Some can even be beneficial. You can enhance your cardiovascular health with fats such as fish and olive oil. Don't be afraid to consume healthy fats daily as part of your healthy nutrition. You may add DMoose Omega 3 Fish Oil Supplement rich in healthy fatty acids found in fish which protects against various diseases.

3. Water

Water is your best friend for improving athletic performance, weight loss, or general health. Drink 16 ounces of water every morning before you get out of bed. This will help you stay hydrated throughout the day. Drink water after each meal to aid digestion. Also, keep your BCAA's close to you when you train.

4. Cheat Meals

Make sure you don't eat processed carbs like bread or snacks. Whole foods like fruit, rice, oats, and oatmeal will help you perform at your best. They can also improve your recovery after a workout, which is as important as the workouts themselves.

If you want to treat yourself, make sure you eat your treat at lunch before going to a training session. That way, you can still use those calories later. This is better than eating a large dinner and then going to bed.


Using kettlebells for different ab exercises is a great way to strengthen your core, gain stability, and activate your core muscles. This complete 12-week program progresses by using the same 7 exercises that target your core along with other body muscles.

It works by increasing or decreasing the rest time between the repetitions and progressing with the kettlebell weight. Following mindful eating using the nutrition tips mentioned above will help you achieve toned abs in no time.

Reading List

Article Sources

  • Leidy, Heather J., et al. “The Role of Protein in Weight Loss and Maintenance.” The American Journal of Clinical Nutrition, vol. 101, no. 6, June 2015, pp. 1320S-1329S. PubMed,
  • Liu, Ann G., et al. “A Healthy Approach to Dietary Fats: Understanding the Science and Taking Action to Reduce Consumer Confusion.” Nutrition Journal, vol. 16, Aug. 2017, p. 53. PubMed Central,

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