Kettlebell workouts for women
Not only is kettlebell training highly effective for fat loss, but it is something that can easily be done at home. I invested in kettlebells of various sizes and can get an intense full body workout in under 30 minutes.
Here are some of my favorite moves:
Remember the movie “Legally Blonde”? When you are doing kettlebell swings, it is a BEND and SNAP movement. This is not a squat, it is a hip hinge and then a powerful thrust to move that bell forward. Hands should NOT have a death grip on the bell and upper body should be relaxed. Keep your core tight.
Goblet squat: Hold the kettlebell by the horns and slowly lower down into a squat. Keep your core tight throughout the movement. Press your feet into the ground and squeeze your glutes and return to a standing position.
Thrusters: Clean the kettlebells, hold your core tight and drop into a squat. From there, press your feet into the ground and as you stand up, immediately press those kettlebells overhead. (it should be a powerful movement!) This is my favorite exercise when it comes to kettlebell workouts for women since it works your whole body.
One arm Row:
Keep your back straight, core tight, and make sure to contract your lats throughout the entire movement.
Snatch: This one requires a lot of training and instruction to get proper form. I highly recommend finding a trainer that has been certified by Dragon Door or Strong First. Lauren Brooks has some great DVDs with solid instruction. In this movement, you are using the power from your lower body to get that bell overhead. It’s a fast explosive movement that will get your heart rate up fast! With just these few moves, you can get full body kettlebell workouts for women in a short period of time!
Do 10 reps of each, with no rest in between each move.
How many rounds can you do?