30 Min Glutes & Abs Kettlebell Workout (no repeats) | Knee Friendly

In this 30 Min workout we are targeting the glutes muscles, core and abs using just one kettlebell. The workout is split into 2 sections, starting with a round of 12 ab exercises and then 10 glute exercises. All the exercises in this session are knee friendly and don't have any squats or lunges. If you don't have kettlebells you can use dumbbells for this session. 💪🏼

🏋🏼 The weight displayed is for demonstration purposes as a reference, but you should pick the weight that is challenging for you.

Workout Description: 22 Exercises, 60 Secs on, 20 Secs off

➡️ TIMESTAMPS:
00:00 Introduction
00:11 Plank Hold
01:29 Alternating Oblique Crunch
02:52 Dead Bugs
04:13 Torso Twists
05:27 Straight Leg Toe Touches
06:45 Ab Curls
08:09 Straight Leg Dead Bugs
09:29 Plank Pass
10:50 Alt Around the World
12:07 Side Bends (L)
13:31 Side Bends (R)
14:51 Kettlebell Halo with Low Twist
16:09 Alt Staggered ROM DLS & Rotation (L)
17:30 Alt Staggered ROM DLS & Rotation (R)
18:47 Romanian Deadlifts
20:05 Sumo Deadlifts
21:28 Kettlebell Swings
22:46 Deadlifts
24:09 Single Leg Glute Bridges (L)
25:30 Single Leg Glute Bridges (R)
26:48 Glute Bridges
28:05 Wide Glute Bridges