Kettlebell Workouts: Bring It On!

Nowadays cardio workouts and interval training are all the rage, but now kettle bell training is also gaining popularity. According to the U.S department of Health and Human Services, it is advised that women should dedicate at least two days during the week to muscle strengthening workouts. Keeping that recommendation in mind, Fitness Republic presents one of the best workouts for women; the kettle bell workouts! Some researchers have concluded that a 20 minute kettlebell workout session can burn up to 300 calories!

The Best Kettlebell Workout for Women!

You don’t need a personal trainer for this kettlebell workout. You can easily perform this at home by following the simple guidelines that accompany each exercise. Perform these exercises one after the other, and take a 60 second break between each one. After you have completed the kettlebell workout sequence once, repeat the entire sequence twice over. For starters, use a 6 to 10 pound kettlebell. You can use a heavier one once you have mastered the entire exercise sequence and can perform it flawlessly.

Kettlebell Workout Move # 1- Snatch, pull and push-press!

The first move in the kettlebell workout for women engages the arm muscles, shoulder muscles, back muscles, hips, gluteus muscles and hamstrings. Begin the move by placing your feet shoulder-width apart, with your toes turned outwards at 45 degree angles. Pick up the kettlebell, bend your knees and place it between your feet. Then pick up the kettlebell and straighten your knees as you stand up while lifting the kettlebell to your chest. Hold on to the sides of the handles and push the kettlebell over your head with your arms extended. Exit the move by bringing the kettlebell back to your chest. Repeat this sequence 10 times.

Kettlebell Workout Move # 2- The swing!

The second move in the kettlebell workout for women engages the hamstrings, gluteus muscles, inner thigh muscles, hips and back muscles. Begin the move by picking up the kettlebell using both hands, and standing with your feet shoulder width apart. Now squat down until your thighs are parallel, or almost parallel to the floor. Then in one swift move, swing the kettlebell outwards and upwards with both hands until it is level with your shoulders. From there simply swing the kettlebell back between the legs, squatting as the kettlebell moves downwards. Repeat this sequence 10 times.

Kettlebell Workout Move # 3-The Deadlift!

The third move in the kettlebell workout for women engages the abs, hamstrings, gluteus muscles, quads and hips. Begin the move by picking up the kettlebell using both hands and standing with your feet at shoulder’s distance apart, and your toes turned outwards at 45 degree angles. Bend down and position the kettlebell between your feet. Then squat down and grip the top of the kettlebell handle with both hands. Hold on firmly to the kettlebell as you stand up with your arms extended. Repeat this sequence 10 times.

Kettlebell Workout Move # 4- The Windmill!

The fourth and final move in the kettlebell workout for women engages the back muscles, shoulder muscles, abs and hips. Begin the move by using your right hand to hold the kettlebell. Position your feet so that they are shoulder -width apart, with the toes turned outwards at 45 degree angles. Slowly begin to bend the right elbow until the kettlebell is at shoulder height. Then proceed to push the kettlebell up towards the ceiling. Hold this pose for a second, and then gaze up towards the kettlebell as you bend your body to the left and try to reach out and touch the left toes. Again, hold this pose for a second, and then straighten your body as you come back up. Do not bring your right arm down; keep it extended. Repeat this sequence 5 times before you finally bring the right arm down. Switch sides and perform the windmill move using the left hand this time.