Kettlebell Workout for Women

Kettlebells are all bells, no whistles. Resembling mini bowling balls with handles, kettlebells are great for building aerobic capacity and strength. Trusted Source Start by picking the weight of your choice.  The weights may vary depending on the exercise as well. For most of these moves, we recommend aiming for 3 to 5 sets of 10 to 30 reps with good form and some of thebodytraining

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Russian kettlebell swing

Targets: Shoulders, back, hips, glutes, legs

Level: Beginner

Grab the handle with both hands, keeping palms facedown and arms in front of your body. Preserve a slight bend in your knees and drive your hips back.  Then, in a fluid motion, explosively drive your hips forward while swinging the kettlebell, keeping glutes and core engaged. The motion should come from your hips, not your arms, as your body returns to standing.

 Single-arm kettlebell swing

Targets: Shoulders, back, hips, glutes, legs

Level: Beginner to intermediate

This movement is just like the two-handed swing but uses one hand at a time. Aim for 10–12 reps with each arm.

Two-arm kettlebell row

Targets: Back, arms, shoulders

Level: Beginner to intermediate

Grab two kettlebells for this one. Place them in front of your feet and bend your knees slightly. Lower the weights. Repeat for 12–15 reps. Feel like a champ. Powered by Rubicon Project

Kettlebell figure eight

Targets: Arms, back, abs

Level: Intermediate

Looking to impress a certain someone at the gym. Grab the kettlebell with your left hand. Swing it around the outside of your left leg, then back between your legs. Next, pass the kettlebell to your right hand and swing it around the outside of your right leg.

Kettlebell goblet squat

Targets: Legs, glutes, back

Level: Intermediate

Start squatting by driving heels into the floor and pushing hips back until thighs are parallel to the floor or just below. Return to standing. Repeat for 15–20.

Kettlebell high pull

Targets: Shoulders, arms, glutes, legs

Level: Intermediate

Stand with feet a bit wider than shoulder-width apart and turn toes out 45 degrees. Place the kettlebell on the floor between your legs. Keeping core engaged, begin to squat and grip the kettlebell handle with one hand. Lower kettlebell and switch arms. Shoot for 10–12 reps with each arm.

Kettlebell lunge press

Targets: Shoulders, back, arms, abs, glutes, legs

Level: Intermediate

Here’s a new way to spice up those lunges. Stand up straight while holding the kettlebell in front of your chest with both hands, arms bent and palms facing each other. Return to standing while bringing the kettlebell to your chest. Go for 10–15 reps on each leg.

Kettlebell sumo high pull

Targets: Back, legs, shoulders, arms

Level: Intermediate

We promise no wrestling is involved.  Grab the handle with both hands. Keep knees bent and hips back. Pull the kettlebell to your shoulders while knees straighten and elbows rise. The force is coming mostly from your hips, plus your arms pulling at the very end. Keep core engaged the whole time, moving the kettlebell back down by the floor. Do 12–15 reps.

Kettlebell Russian twist

Targets: Abs, obliques

Level: Intermediate

Sit with legs bent and feet flat on the floor, about hip-width apart. Hold the kettlebell with both hands at your chest, then lean back to a 45-degree angle. Rotate your torso from left to right by twisting at your waist and swinging the kettlebell across your body.

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