Kettlebell Workouts for Women

Get into great shape using just one single tool, the kettlebell. These kettlebell workouts for women are highly effective in burning calories as well as strengthening your muscle and improving your posture. All the kettlebell exercises are fairly simple to learn and to perform. So no complicated and difficult kettlebell snatches but easy to do exercises which will get you the result you need, without the injuries.

All these workouts are kettlebell circuit workouts. This means you will do one set of an exercise followed by a set of the next exercise, followed by the next, etc. Between each set you are allowed a rest of max. 30 seconds. After the end of a whole circuit you can rest a minute. Do an entire circuit three times in total.

Below workouts you will find an explanation of all the kettlebell exercises for women.

Kettlebell workouts for women: Legs and Butt

Exercise	Reps
Kettlebell swing	25
Kettlebell Lunges	10 for each side
Kettlebell Deadlift	20

Kettlebell workouts for women: Core and Arms

Exercise	Reps
Kettlebell swing	25
Kettlebell Pull and Press	20
Kettlebell Windmill	20
Kettlebell Row	20

Kettlebell workouts for women: Full body circuit

Exercise	Reps
Kettlebell swing	25
Kettlebell Windmill	20
Kettlebell Deadlift	20
Kettlebell Pull and Press	20
Kettlebell Lunges	20

Please note that all fields followed by an asterisk must be filled in.

Age*

	Male
	Female

What are your Fitness Goals?*

What are your main challenges?*

How much time do you spent on working out per week?*

As you can see there are just 6 exercises you need to know to do all of these kettlebell workouts for women. And all can be done with one and the same kettlebell, so that's the only equipment you will need. In other words, these workouts can be done everywhere you want. There is even a way to make your own adjustable kettlebell so you can bring it with you when you travel.

Kettlebell Exercises for Women

	Kettlebell Swing Stand with your feet parallel, hold the kettlebell with both your hands Bend your legs, like you are doing a squat Swing the kettlebell backwards between your legs When the kettlebell starts to move back to the front, use that momentum to swing it up, by snapping your hips to the front. Keep swinging the weight from shoulder height to behind your legs. After 10 reps switch the kettlebell to the other hand
	Kettlebell Lunges Stand with your feet next to each other, holding the kettlebell in your right hand Step forward with your right leg, about 2 feet away Lower you body by bending your knees but keep you upper body straight Pull your left leg back to your body to stand back up Step forward with leg and repeat
	Kettlebell Deadlift Stand straight with both you feet parallel on the ground Bend your knees and keep your back straight Grab the kettlebell with both your hands. Keep your back hollow and straighten out your legs. Hold this position for a second Slowly go back to the starting position, still keeping your back hollow Never curve your back
	Pull and Press Stand with your feet parallel, hold the kettlebell with both your hands Bend your knees, like a squat, until your quadriceps are parallel to the floor Stand up straight, by straightening you legs. Grab the kettlebell by the sides of the handle Push the weight straight up, above your head Lower it back to your chest and then to the ground
	Kettlebell Windmill Place your feet slightly outward in a stable position, a little bit wider than your shoulder should be okay Grab the weight with one hand Push it all the way up over your head and lock out your arm Look to the hand holding the kettle bell and slowly bend over and try to touch your toe If the weight is in your right hand, bend left and vice versa Stay there for a second and then come back up
	Kettlebell Row Stand in a stable position with your right leg to the front and the kettlebell in your left hand Bend over from your hips forward while keeping your back straight Pull the kettlebell up to your shoulder while your elbow is right above the weight all the time. Repeat 10 times, after that switch sides

With these kettlebell workouts women disregard their age, health or build can work on their total fitness level, so that includes you. These workout can get you pretty far. If you want to go a level beyond i would recommend taking a look at The Kettlebell Revolution, which is written by by Men's Health Magazine's Craig Ballantyne together with kettlebell expert Chris Lopez. Especially for my female readers they included a special kettlebell training for women program. Which is a great value.

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