Trying to build muscle and burn fat to achieve your fitness goals this new year? Well, check out these kick-ass kettlebell workouts that will get you closer to your goals each day. First, let us say that women can do ANY kettlebell workouts. There does not have to be a specific workout for men or women. This is a catchy title based on how people search for things on the internet.
So, you've entered another New Year, as you all know, a healthy body is the first step to building a healthy life.
Luckily, with strength training tools like kettlebells, you don't even need to step out of your home to get a strong, toned and fit body.
Yes! You heard that right. A kettlebell workout has been one of the top fitness and weight-loss regimes for women, especially during the lockdown. This effective, ball-shaped piece of equipment is helping hundreds and thousands of women globally to gain their fitness goals.
Before we jump to the exercises, let us first know the benefits of kettlebell workout for women.
How can Women Benefit from Regular Kettlebell Workouts?
Below are the top 5 reasons why women will attain some great benefits from kettlebell training.
- Burn more fat with Full Body Kettlebell Workouts : If you've got your custom kettlebell workouts from your fitness trainer, your workout should be sure to have full body compound movements. These will target every muscle in your body, which means the more muscles you target, the more energy you will need. Hence, the more fat you will burn.
- Target the most hard-to-burn body areas – hips, thighs, and waist are the body regions where you will find the most of your body fat. These are some of the hardest to tone or burn accumulated fat. Kettlebell exercises such as the swing target all these important muscle groups in just one fluid movement. This increases your metabolic rate, which ultimately helps you burn more fat from these areas.
- Conditions Muscles without beefing you up – Sometimes, women resist intense workouts because they worry about 'too much muscle'. With kettlebells you can tailor your workouts for conditioning and endurance if this is a concern.
- Burn Full Body Fat Altogether – As mentioned above, it is easier to target a lot of muscles in one go with a kettlebell workout. Women, as such, don't need to waste their time targeting separate body areas like a lot of traditional movements.
- Once started, you'll get addicted: Consistency is the biggest challenge when it comes to achieving fitness goals. You lose your stamina and interest in just one or two days. But kettlebell workouts are so addictive that you will actually enjoy doing them. Kettlebells allow for literally infinite possibilities of workouts and combinations to help you break up workout monotony. Just put on your favorite music, and you'll have fun doing these workouts.
So, if you are too planning to work on your body this year, these effective kettlebell workouts for women are perfect for you to begin with.
So, here we go.
Kettlebell workouts for women
- Kettlebell deadlift
Source: Purple Smith
How to do: Stand with your feet hip-width apart. Place a kettlebell between the arches of your feet. Hold the kettlebell with both your hands. Grip it tight while ensuring that your shoulders are above your hips. Plus, your hips should also be above your knees. Now keep your back flat and brace your core. Lift the kettlebell up to stand while pressing your feet firmly on the ground. Don't forget to squeeze your glutes. Now, bring the kettlebell back down to the ground without letting your chest fall past your hips. Relax and repeat.
Benefits: This exercise involves the bilateral movements of both your hands. It challenges you to lift heavier weights and involve multiple muscle groups at once (back, glutes and core).
- Single arm kettlebell swing
How to do: Stand straight with your feet a bit wider than hip-distance apart. Grip the kettlebell handle with your left hand. Swing the kettlebell up with your left arm while swinging the right harm to drive momentum. Bend your knees slightly and maintain this position while you are swinging the kettlebell. Use your hips to hinge and drive the kettlebell upward with your momentum. Change your hands one by one when the kettlebell is behind your legs. Repeat 10-12 times with each arm.
Benefits: Tones your back, shoulders, hips, legs and glutes. The perfect workout for beginners and intermediates.
- Kettlebell goblet squat
How to do: Stand straight with your feet shoulder-width apart. Grip a kettlebell with both hands from the handle to your chest. Make sure your elbows are pointing down. Sit back into your heels while tightening your core and glutes. Do not lift your feet off the ground as you squat down while holding onto the kettlebell. Make sure your ankles and knees do not cave inward. Look forward and keep your chest lifted and back straight. Stand back up to the initial position.
Benefits: This exercise will charge up your glutes and quads.
- Kettlebell offset squat
How to do: Hold a kettlebell with one hand in a rack position while standing with your feet shoulder-width apart. Put forward your other arm (or to the side) and make a fist. Make sure your glutes and core are tightened. Do not lift your feet off the ground as you squat down. Don't let your knees and ankles cave inward. Stand back up to the initial position while pushing off your heels. Complete six reps before switching arms. Remember to keep your chest lifted and back straight throughout.
Benefits: This exercise strengthens your lower body, primarily the glutes, quads and hamstrings. It also increases your core strength.
- Kettlebell single leg deadlift
How to do: Stand with feet under hips. Hold a kettlebell in each hand. Rest the weights on palms and quads facing forward. Keeping hips level, transfer your full body weight into the left leg while extending the right leg behind the body. Lower torso and kettlebells towards the ground. Pause when right leg and chest are parallel to the floor. Return to starting position. Repeat 15 times and then switch to the other side.
Benefits: Mastering this exercise will give you stunning torso and protect your spine from exercise injury in the future. It is also an excellent regime for conditioning the glutes, hips and hamstrings.
- Kettlebell Russian Twist
How to do: Sit on the ground with your legs bent and feet flat. Place your feet hip distance apart. Grip the kettlebell with both hands at your chest. Now, lean back to 45 degrees. Then rotate your torso from left to right while swinging the kettlebell across your body. Do as many as you can.
Benefits: This workout will strengthen your obliques and rectus abdominis. It also improves your rotational strength. This is the best alternative to abs crunch machines and oblique crunches.
- Kettlebell Turkish Get Up
How to do: Lay down with face up. Keep your left leg straight on the mat; bend your right leg, and keep your foot flat on the floor. Also, keep your left arm out on the floor at 45-degree angle at the side. With your right arm, hold the kettlebell above the shoulder. Your triceps should be on the floor with your elbow at 45-degree from the body. Then, keeping gaze on it, raise the weight above the chest. Do it until arm is straight.
Make sure the arm isn't locked at the elbow. Next, sit up by pushing into the left forearm. Rise onto the left palm, raise hips off the floor, and slide your left leg behind body until you kneel on the left knee parallel to the top of mat. Now, sweep your left foot back behind the body to come into kneeling lunge.
Make sure your both legs are bent at 90 degrees. Stand by pushing through your feet, bringing them together under hips. Repeat the entire movement to return to the initial position.
Perform 1 repetition on each side in the beginning and then progress to 2 reps.
Benefits: This exercise strengthens and tones the full body, including your core.
Did you find these exercises interesting? We hope you did. Kettlebells are an excellent way to spice up your fitness routine. Also, the varied colored kettlebells add to the entire mood. Just choose the right kettlebell weight for you, and you're good to go. If you're a beginner, you should consult a trainer to determine the ideal kettlebell weight for you.
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