Do you think you have kettlebell skills?
You're going to need them for this kettlebell ab workout called Gut Punch.
The burn reminds me of a 5 minute ab workout I just released called Ab Spasm . In fact... I have a pretty cool challenge for you... but let's first get through this workout.
Kettlebell Ab Workout - Gut Punch Overview
The workout structure is simple... it's an AMRAP... as many rounds as possible.
The exercises are going to get a little technical. You will need all the kettlebell skill you've got.
Here's the the exercise sequence:
16 slider shoulder taps
8 slider plank rockers
4 quarter get ups on one side only each round
20 BIG kettlebell flutter kicks
Gut Punch Notes
Here are some notes about the workout you should know:
Sliders... you don't need sliders. However they will make the workout so much better and more effective.
Don't both purchasing "fitness" sliders. Go to your local home improvement store or Amazon and purchase an entire set for less than $10.
If you don't have carpet... you can use paper plates or towels on hardwood floors. It's not the best... but it works.
Gut Punch Exercise Breakdown
Slider Shoulder Taps
Shoulder taps are all about speed. When you make things a little less stable... like putting your feet on sliders... they can become a great ab exercise.
Are you looking for more intensity?
Take a kettlebell and lay it on it's side. If you have kettlebells with round sides... lay the round side down.
Place one foot on the kettlebell and lap your other foot over your ankle. Now both feet should be on the kettlebell.
Now... try your best to roll the kettlebell so the handle is off he ground and you're purely balancing on the kettlebell. This is VERY HARD. But the intensity of your shoulder taps will go through the roof.
Get in a top of pushup plank position with your feet on sliders.
Remember... if you don't have sliders you can go without them.
Hold your core tight... pull it in using your transverse abs.
Take your right hand and tough your left shoulder. Then alternate and move really fast.
Try to minimize your hip sway as much as possible. It will be impossible... but do your best.
The goal with shoulders taps is speed so if you don't actually tough your shoulder... that's okay. Just get your hand near your shoulder and return it back to the ground.
Slider Plank Rockers
This is such a hardcore ab exercise. They are similar to alligator walks which I used in the Motha workout ... but now...you don't have to worry about your wrists.
Get into a forearm plank with your feet on sliders.
It really helps if you have a thick mat for your forearms because you will be pulling with them.
Lock your legs so your butt engages and your body stays tight.
Pull your body forward so your shoulders go as far past your elbows as you can.
Slide backward and get your shoulders behind your elbows. This is when the exercise gets really hard.
The bigger range of motion you go the more hardcore this is going to get on your abs.
Focus hard on keeping your abs engaged. You don't want to relax through your core and let your back arch.
A good way to help with keeping your abs engaged at the right time is...
Breath out when you're going backwards...
Breath in when you're coming forward...
eWhen you breath out... do it with some force to really help engage your enture TVA (tranverse abs).
Quarter Get Ups
This is where you'll need your kettlebell skills. If you aren't familiar with the turkish get up ... do candlesticks or inchworms with no pushup instead.
Lay on your back with your legs spread apart. Press your kettlebell over your chest. Your opposite arm is on the ground at a 45 degree angle from your shoulder line and spine.
Finally... bend the leg on the side that's holding the kettlebell.
I know this is a lot. Make sure you sign up for my Strong program It includes a Kettlebell Clinic where I break down all these moves as if I were coaching you one on one in my private studio.
Start the kettlebell get up and only go up to your forearm.
This is the first step of the full get up... but this is where your abs get a good crunch. And the crunch is what we're after.
Again look at the pictures. This is a touch exercise to explain through words.
Big Kettlebell Flutter Kicks
If you want or you can... press a kettlebell on one side and hold it over your chest (pressed) as you do the flutter kicks.
Get into a hollow hold and press the kettlebell up over your chest on the weak side.
'You do not need to press the kettlebell for this workout. I didn't... its just a last second challenge.
Do large kicks so when you're legs are apart... your feet are about 3 feet apart. This is a BIG kick.
Make sure you don't move too fast when you're kicking either. You want to focus on your ab crunch and really let that burn set in.
Are You Ready To Rock Out This Ab Workout?
Gut punch is tough.
Do you want to know what's really fun?
Working out with a trainer LIVE... like having your own private workout partner.
This is what I do in my premium program called Fit Women's Weekly LIVE .
I stream workouts for my members and you can workout with me and talk to me LIVE during the workout.
I count reps out loud to push you and set a tough pace.
I motivate you the entire time.
This is something we do together... you... me... and the rest of the group.
Go learn more about it and try it for FREE with a 14 day trial .
Now go do this workout and get a taste of my workout style. Make sure you follow my social accounts so you can reach out to me for help when you need it.