This 30-minute core and cardio session pairs dynamic kettlebell movements with core-focused work to strengthen your midsection, improve stability, and build endurance. You only need one kettlebell, and I am using an 8 kg (17.6 lbs) kettlebell, so choose the weight that works best for you. This is not a beginner workout, as several exercises call for more advanced kettlebell technique and careful attention to form. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-core-cardio-power-functional-kettlebell-workout The session is designed for home training and runs as a follow along with no talking, so you can simply watch and move with me. Each work block lasts 50 seconds and is followed by a 10-second break, with a beep signaling every change so you always know when to start and stop. The mix of strength and conditioning work is built to develop functional fitness and better overall coordination. Equipment: one kettlebell. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want to train your core and cardio together in one kettlebell session - Are already comfortable with more advanced kettlebell technique - Like to train at home with a single kettlebell and no talking - Prefer a follow along format with clear beeps and short breaks Take your time with each movement and enjoy the work you put in today. RELATED PLAYLISTS ABS & CORE: https://www.youtube.com/playlist?list=PL5plC0cg6M73zL1fDNDgT3KBtEd9mdq-E ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE WORKOUT CHAPTERS 0:00 Intro 0:25 DEAD BUG 1:25 DEAD BUG 2:25 TWIST 3:25 BEAR HOLD KB. PASS-THROUGH 4:26 KICK-THROUGH + CLEAN 5:26 ALT. HIGH PLANK N/S 6:26 HALF TURKISH GET UP 7:26 HALF TURKISH GET UP 8:26 KNEELING SIDE-BEND 9:26 KNEELING SIDE-BEND 10:26 AROUND THE WORLD + SIDE STOPS 11:26 HALF KNEELING WINDMILL 12:26 HALF KNEELING WINDMILL 13:26 HALF KNEELING SWING / CLEAN / ROTATE 14:27 HALF KNEELING SWING / CLEAN / ROTATE 15:27 STAND-UP KNEE DRIVE 16:27 STAND-UP KNEE DRIVE 17:27 CLEAN + ROTATION 18:27 CLEAN + ROTATION 19:27 FRONT CLEAN ROTATION 20:27 FRONT CLEAN ROTATION 21:27 KICK STANCE SWING 22:27 KICK STANCE SWING 23:27 1/4 HALO 24:28 HALO TO HIP CIRCLES 25:28 GOBLET ALT. REV. LUNGE + ROTATION 26:28 SNATCH + WINDMILL 27:28 SNATCH + WINDMILL 28:28 ALT. FIGURE 8 + ROTATION 29:28 HALO DROP 30:28 SQUAT OPP. KNEE TO ELBOW + KNEE TO ELBOW 31:28 SQUAT OPP. KNEE TO ELBOW + KNEE TO ELBOW