Beginner 1 x Round
Advanced 2 x Rounds

1) Hot potato x 60
2) Renegade row x30
3) Around the world x40 L+R
4) Windmills x 30 L+R
5) Straight arm sit-ups x 40
6) Over the top x 60
7) Press-up (elbow-elbow-foot-foot) 3 minutes

All the exercises are designed to work the core muscles. Remember you core does not just include your abs!
select the correct kettlebell for your ability, if you feel you can push yourself harder! Increase the weight!
The heavier the kettlebell the harder the workout