Post by @austinhaslam

DM me the word “complex” and I’ll send you a free week of kettlebell training from my 8 week kettlebell program. This Ab Circuit is one of the many reasons I still have visible abs as a Dad in my 30’s who loves Taco Bell. All you need is One Kettlebell, 20 Minutes, and As Many Rounds As Possible.  20-Minute AMRAP • 1-Minute Full Extension Plank • 20 Shoulder Taps (10/side) • 10 Up-Downs (high plank → forearm plank → high plank = 1 rep) • 10 Push-Up + KB Plank Pull-Throughs Weight Suggestions 🏋️ I used a 20 kg / 44 lb kettlebell. 🏋️ Beginner: 8–12 kg (18–26 lb) 🏋️ Intermediate: 16–20 kg (35–44 lb) 🏋️ Advanced: 20–28 kg+ (44–62+ lb) The kettlebell isn’t the limiting factor. Your ability to maintain a strong plank is. Choose a weight that lets you keep your hips square and your core braced from start to finish. Scaling Options ⬇️ New to kettlebells? • Reduce the workout to 10–15 minutes. • Hold the plank for 30–45 seconds. • Perform shoulder taps from your knees or with a wider stance. • Replace up-downs with a forearm plank hold. • Drop the push ups and just perform 10 pull-throughs. Movement Cues Full Extension Plank: Squeeze your glutes, brace your abs, and push the floor away. Shoulder Taps: Move slowly and keep your hips as still as possible. Up-Downs: Stay rigid from head to heel and avoid rocking side to side. Push-Up + Plank Pull-Through: Press the floor away, then pull the kettlebell across your body without letting your torso rotate. Why This Workout Works Your core’s primary job isn’t creating movement—it’s preventing movement. Every exercise in this workout teaches your body to resist rotation, stabilize your spine, and create force from a solid foundation. That’s the kind of strength that carries over to lifting, running, sports, and everyday life. Follow for more highly effective workouts that help you get lean, strong, athletic, and functional with limited equipment in 45 minutes or less. #functionalfitness #sixpack #kettlebelltraining #kettlebellworkout #fitdads