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Abs and Cardio Kettlebell Workout

If You Don’t Like Running, Try This Ab and Leg Cardio and Strength Kettlebell Workout

Dec 14 2020

Training with kettlebells can be slightly intimidating, but once you nail the technique and get comfortable with the movements, you'll never want you put your kettlebell down. Not to mention, kettlebells don't take up much space and you can do all the exercises (and more!) that you do with dumbbells and barbells with your kettlebells.

If you're new to working with kettlebells or you've been meaning to pull your kettlebell out of retirement, Pierre Armand, NASM certified, Fitness Education Institute Kettlebell 1, Kettlebell Athletics Level 1, and Fhitting Room instructor, created this exclusive abs and cardio kettlebell workout for you.

"Working on your core, especially in the beginning of your workout, gives you the added benefit of not only stabilizing the hips and reducing back pain, but it also allows you to prime your abs to stay activated throughout the rest of your movements in your workout," Armand told POPSUGAR. The cardio component will improve your cardiovascular system and can potentially help you burn more calories, which can improve your metabolism, Armand added.

If you don't like running or you're looking for a workout that will target your major muscle groups, improve your cardiovascular fitness, and strength, grab your kettlebell and get ready to move!

Abs and Cardio Kettlebell Workout

Equipment needed: one medium-weight kettlebell (we recommend the Kettlebell Kings brand).

Directions: Before getting started with the workout, Armand said to complete a dynamic warmup to prepare your muscles for more intense movement and to elevate your heart rate. Complete jumping jacks, air squats, inchworms, hip openers, squat thrusts, and high knees for 20 seconds each, and then repeat for a total of two rounds.

The workout is broken up into three segments: the pre-fhix elimination chipper, a circuit, and a finisher. The pre-fhix targets your core and should be done in an as many rounds as possible (AMRAP) style. For the first round, you'll work for four minutes, performing kettlebell plank pull throughs, weighted flutter kicks, weighted toe touches, and weighted straight-arm sit-ups. For the second round, you'll eliminate the plank pull throughs and perform the remaining three exercises for three minutes. On the third round, you'll eliminate the weighted flutter kicks and perform the remaining two exercises for two minutes. For the fourth and final round, you'll eliminate the weighted toe touches and perform the straight-arm sit-ups for one minute.

After the pre-fhix, you'll progress to the circuit. The circuit consists of four blocks that should be done as a superset (performing two exercises back-to-back with little to no rest in between each exercise), and each exercise will be done for 30 seconds. After you finish each block, take 20 seconds of rest and then advance to the next block. Complete three rounds of the circuit.

Once you've completed the circuit, you'll conclude the workout with a finisher/burnout. The finisher/burnout consists of hand-to-hand swings, push-ups, and mountain climbers and should be performed in an AMRAP style for four minutes.

If you're a beginner, you can do fewer rounds or increase your rest time. If you're more advanced, you can increase the weight of your kettlebell and/or decrease the amount of rest to further challenge yourself, Armand said. Reference the table below for a detailed list of exercises, rep/sets, and rest time.

After the workout is completed, make sure to cool down with five to 15 minutes of stretching, focusing on your hamstrings, glutes, and hip flexors.


Exercise Reps/Time
Warmup five to 10 minutes
Pre-fhix, exercise 1: kettlebell plank pull through
 10 reps
Pre-fhix, exercise 2: kettlebell flutter kick 10 reps
Pre-fhix, exercise 3: kettlebell toe touch 10 reps
pre-fhix, exercise 4: kettlebell straight-arm sit-up 10 reps
Circuit: block 1, exercise 1: frogger 30 seconds
Circuit: block 1, exercise 2: kettlebell swing 30 seconds (followed by 20 seconds of rest)
Circuit: block 2, exercise 1: kettlebell toe tap 30 seconds
Circuit: block 2, exercise 2: kettlebell goblet squat 30 seconds (followed by 20 seconds of rest)
Circuit: block 3, exercise 1: kettlebell dead clean to thruster (right) 30 seconds
Circuit: block 3, exercise 2: kettlebell dead clean to thruster (left) 30 seconds (followed by 20 seconds of rest)
Circuit: block 4, exercise 1: kettlebell Romanian deadlift 30 seconds
Circuit: block 4, exercise 2: kettlebell sumo deadlift to high pull 30 seconds (followed by 20 seconds of rest)
Fhix finisher, exercise 1: hand-to-hand kettlebell swing 10 reps
Fhix finisher, exercise 2: push-up 10 reps
Fhix finisher, exercise 3: oblique mountain climber 10 reps (double count)
Cooldown five to 15 minutes

Love trying new workouts? Want a community to share your fitness goals with? Come join our Facebook group POPSUGAR Workout Club. There, you can find advice on making the best out of every sweat session and everything else you need to help you on your road to healthy living.

Image Source: POPSUGAR Photography/ Matthew Kelly

1. Pre-Fhix, Exercise 1: Kettlebell Plank Pull Through

  • Start resting on all fours with a medium-weight kettlebell on the left side of your body.
  • With your palms flat, raise up off your knees onto your toes; your legs should be straight. Be sure to gently squeeze your glutes to engage them and keep your hands directly underneath your shoulders.
  • Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
  • With your head and spine in line, keep your back flat — don't let it curve. Look about one inch out in front of you, and don't tuck your chin. Picture your body as a long, straight board.
  • Maintaining this form, grab the kettlebell with your right hand and pull it underneath your body until it's on the right side of your body. Be sure not to rotate your hips.
  • With control, grab the kettlebell with your left hand and pull it underneath your body until it's back on the left side of your body.
  • This counts as one rep.
  • Complete 10 reps.
Image Source: Pierre Armand

2. Pre-Fhix, Exercise 2: Kettlebell Flutter Kick

  • Lie flat on your back on a mat with your legs straight and your arms extended above your chest, holding a kettlebell in your hands.
  • Lift your head, shoulders, and legs about six inches off the ground. Avoid tucking your chin and focus your gaze at your navel.
  • From here, begin the movement by lifting your right leg higher than the left, about six feet off the ground. As you are lowering the right leg to the starting position (six inches off the floor), raise the left leg. This should be a fluid fluttering (or up and down) motion. Your feet should never touch the floor. This keeps tension in your core.
  • This counts as one rep.
  • Complete 10 reps.
Image Source: Pierre Armand

3. Pre-Fhix, Exercise 3: Kettlebell Toe Touch

  • Lie on your back on the floor holding a kettlebell in both hands with your arms fully extended above your chest. Engage your core and extend your legs up as high as you can. It's OK if your legs aren't completely straight and there is a slight bend in your knees.
  • Using your core muscles, lift your head and shoulder blades off the floor as you reach the kettlebell toward your toes.
  • Once you can no longer lift up higher, lower your body back down to the ground with control. Your arms and legs should remain as straight as possible throughout the entire movement.
  • This counts as one rep.
  • Complete 10 reps.
Image Source: Pierre Armand

4. Pre-Fhix, Exercise 4: Straight-Arm Sit-Up

  • Lie on the ground with your feet about two feet from your glutes with your knees bent and a kettlebell in both hands with your arms fully extended.
  • Engage your core, and begin to lift your shoulders and back off the ground, keeping your arms straight the entire time. Lift up as high as you can, contracting your abdominal muscles throughout the entire movement.
  • With control, slowly lower your body back down to the starting position, making sure your arms are fully extended and the kettlebell remains above your chest.
  • This counts as one rep.
  • Complete 10 reps.
Image Source: Pierre Armand

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5. Circuit: Block 1, Exercise 1: Frogger

  • Start standing with your feet slightly further than hip-width distance apart. Point both feet slightly outward. Bend at both the hips and knees until your upper legs (quadriceps) are parallel (in line with) the floor, ensuring that your knees remain in line with your toes and your back remains within 45- to 90-degrees of your hips.
  • Inhale and place your hands on the mat in between your feet, ensuring that your spine remains in a neutral position.
  • Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  • Exhale and jump both of your feet forward, outside of your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position.
  • This counts as one rep.
  • Complete for 30 seconds and then immediately advance to kettlebell swings.
Image Source: SWEAT App / Kelsey Wells

6. Circuit: Block 1, Exercise 2: Kettlebell Swing

  • Start standing with your feet hip-width apart and your toes pointing out slightly, holding a kettlebell with both hands by the handle. Let your arms rest so the kettlebell hangs down between your legs.
  • Keep your back flat, your chest up, and brace your core. Hinge (bend) at your hips, shifting your glutes backward and slightly bend at your knees.
  • Drive your feet into the ground and squeeze your quads and glutes as you explosively snap your hips forward, coming into a standing position. The swing should come from the momentum of the hips, not your arms.
  • Be sure to maintain a relaxed grip on the kettlebell, letting the force from your hips carry the kettlebell up instead of pulling it with your arms.
  • As soon as the kettlebell reaches its peak height and you're standing upright with your legs straight, let it swing back down as you hinge at your hips and bend your knee, returning to the starting position.
  • Repeat for 30 seconds, then take 20 seconds of rest.
Image Source: POPSUGAR Studios

7. Circuit: Block 2, Exercise 1: Kettlebell Toe Tap

  • Place a kettlebell on the ground with the handle facing up about a foot and a half away from your body.
  • Standing upright with your hips fully extended, lightly place your left toes on top of the handle. Then bring your left foot back to the starting position as you simultaneously tap your right toes to the handle. Start off slow to get down the rhythm and technique. Once you've got the movement down, begin to pick up your pace so that you're moving quickly, continuously alternating your feet.
  • Continue performing toe taps for 30 seconds, then immediately advance to goblet squats.
Image Source: Pierre Armand

8. Circuit: Block 2, Exercise 2: Kettlebell Goblet Squat

  • Start by standing with your feet slightly further than shoulder-width apart, holding the handle of a kettlebell with both hands directly in front of your chest.
  • On an inhale, bend your knees until your upper legs (quadriceps) are parallel with the floor. Make sure you are looking straight ahead. Ensure that your back remains between a 45- to 90-degree angle to your hips.
  • Exhale and push through your heels, extending your legs to return to the starting position.
  • This counts as one rep.
  • Continue performing goblet squats for 30 seconds, then take 20 seconds of rest.
Image Source: Pierre Armand

9. Circuit: Block 3, Exercise 1 and 2: Kettlebell Dead Clean to Thruster

  • Start standing with your feet hips-width apart and a kettlebell placed between the arches of your feet, directly underneath your pelvis.
  • Grasp the kettlebell with your right hand and push through the floor as you stand up, straightening your legs. The kettlebell should be tight against your body.
  • Corkscrew the kettlebell around the webbing of your hand, and bring it up to your shoulder in a racked position. Your palm should be facing in.
  • From this position, lower down into a squat with your knees over your second and third toes. Drive through your heels and squeeze your glutes to lift up out of the squat.
  • As you begin to stand up, punch the kettlebell straight up overhead, extending the right arm. Your right bicep should be next to your ear, and your core and glutes should be engaged.
  • With control, lower the kettlebell back to your shoulder, hinge (bend) at your hips, and bend your knees, returning to the starting position.
  • This counts as one rep.
  • Repeat for 30 seconds on the right side and 30 seconds on the left side, taking no rest as you transition from right to left sides, then take 20 seconds of rest.
Image Source: Pierre Armand

10. Circuit: Block 4, Exercise 1: Kettlebell Romanian Deadlift

  • Start standing with your feet hip-width apart, holding a kettlebell by the handle with both hands. Your arms should be fully extended with your shoulders relaxed.
  • With a slight bend in your knees and your core engaged, begin to hinge (bend) at the hips, pushing your glutes backward as if you were trying to tap an object directly behind you. Keep the kettlebell in tight toward your body and maintain full extension of the arms. Your back should be flat throughout the entire movement.
  • Lower down until the kettlebell reaches ankle level, maintaining a flat back and keeping your core engaged. Then, drive through your heels and reverse the motion, returning to your starting position.
  • This counts as one rep.
  • Complete for 30 seconds, then immediately transition to the kettlebell sumo deadlift with a high pull.
Image Source: Pierre Armand

11. Circuit: Block 4, Exercise 2: Kettlebell Sumo Deadlift to High Pull

  • Start standing with your feet wider than hip-width distance apart with your toes slightly pointing out in a sumo squat position and a kettlebell in between the arches of your feet underneath your pelvis.
  • Lower down into a squat with your thighs parallel to the ground, and grab the kettlebell by the handle with both hands. Your chest should be up and your back should be flat.
  • Drive through your heels to stand up, making sure you've achieved full hip extension as you simultaneously shrug your shoulders, pulling the kettlebell up to the top of your chest. Your elbows should be aligned with your hands. Keep the kettlebell as close to your body as you can throughout the entire movement.
  • With control, lower the kettlebell back down to the starting position.
  • This counts as one rep.
  • Repeat for 30 seconds, then take 20 seconds of rest.
Image Source: Pierre Armand

12. Fhix Finisher, Exercise 1: Hand-to-Hand Kettlebell Swing

  • Start standing with your feet about hip-width apart with a kettlebell about a foot in front of you on the ground.
  • Slightly bend your knees and hinge (bend) at the hips, grabbing the kettlebell with your right hand. Your back should be flat and your chest should be up.
  • Snap your hips forward by squeezing your glutes with force, letting the momentum lift the kettlebell up off the ground. Your arm should be fully extended.
  • Be sure to maintain a relaxed grip on the kettlebell, letting the force from your hips carry the kettlebell up instead of pulling it with your arms.
  • As soon as the kettlebell reaches its peak height and you're standing upright with your legs straight, switch the kettlebell to your opposite hand. Allow it to naturally swing back down as you hinge at your hips and slightly bend your knees, returning to the starting position.
  • This counts as one rep.
  • Complete 10 reps.
Image Source: Pierre Armand

13. Fhix Finisher, Exercise 2: Push-Up

  • Place both hands on the mat shoulder-width apart with your legs extended behind you and your feet together. You should be resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
  • Maintain a neutral spine, and on an inhale, bend your elbows and lower your torso toward the mat, ensuring that your elbows remain in close contact with the sides of your body.
  • Exhale, and extend your arms, straightening your elbows, and lift your body back to the starting position.
  • Complete 10 reps.
Image Source: SWEAT App / Kelsey Wells

14. Fhix Finisher, Exercise 3: Oblique Mountain Climber

  • Place both hands on your yoga mat shoulder-width apart. Fully extend your legs so that your body is in one straight line from head to toe. You should be resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
  • Keeping your left foot on the floor, bend your right knee and bring it in toward your left elbow. Then extend your right leg to return to the starting position.
  • Keeping your right foot on the floor, bend your left knee and bring it in toward your right elbow. Then extend your left leg to return to the starting position.
  • As you become more familiar with the movement, begin to pick up the pace. It should feel like you're running in place. Don't forget to drive your knees to your elbows, always picking your feet up and off the mat.
  • This counts as one rep.
  • Complete 10 reps.
Image Source: Pierre Armand

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