Best Kettlebell Workout For Women

Kettlebell Workout Tips

If you have seen cast-iron kettlebells when working out at your gym, but can’t imagine using them for anything other than a doorstop, then keep reading.  According to researchers, individuals who performed 20-minute workouts were able to burn nearly 300 calories – and that is just to begin with. Once you take into account the impact it has on muscle-sculpting (which is the calories that are burned once you have finished exercising while your body is repairing its muscle fibers) then it could increase total expenditure to as much as 50 percent.In addition, regular dumbbell moves are made more challenging .  They don’t have even weight distribution, which means your stabilizer muscles must work harder.  Add definition to your back and shoulders; tone your arms, core and butt; and lose a couple of dress sizes by doing this circuit created by Sean Armstead, who owns Phenomenal Fitness located in Chicago.Find out what WebMD says about what you should know about these exercises before starting.

The Routines

Begin with the first move, and then do each exercise one after the other without stopping.  Rest for one or two minutes, and repeat for two or three circuits.  This routine should be performed two to three days per week.  Use a 10 or 15-pound kettlebell for women to perform your circuits.

body-pass1.  Around-The-Body Pass        

Using both hands, hold it out in front of your torso while standing with your feet at hip-wide apart.  Move it to your right hand and place both of your arms behind your back.  Then take itinto your left hand, bringing it back in front (complete an entire circle around body). This counts as one rep.  Perform 10 reps, then switch over to the opposite direction, and repeat.  Do not stop to rest.

Tip: Throughout the move, do not move your hips and keep your core fully engaged.

2.  Bent Rowhalf-get-up

Place it  into your right hand.  Then go into a slight squat while bending forward from your hips so that your torso is nearly parallel with the ground.  Allow it to hang from arm’s length.  Hold your torso still while you are pulling it over to the side of your chest, while keeping your elbow next to your side.  Then lower back into the starting position.  That is one rep.  Perform 10 to 12 reps, then repeat with the other side of your body.

3.  Dead Lift

Standing with your feet at hip-wide apart, place it on the floor in between your feet.  Go into a squat and use both hands to pick up the handle of the kettlebell.  Your back should be kept flat.  Squeeze your glutes, brace your abs, keep your arms extended, and push down slowly into your heels while standing up.  That is one rep.  Perform 10 to 12 reps.

4.  Figure 8kettlebell-wo

Stand with chest up, back straight, knees bent to the quarter-squat position, and feet at wider then hip-width.  Keep one arm at each side of your leg, with the kettlebell held behind your left leg.  Hold the itin your left hand while swinging it out in front of your left leg, then in between our legs, and finally behind your right leg.  Then take the kettlebell into your right hand.  Swing the bell out in front of your right leg, and then in between your legs and finally behind your left leg.  This is one rep.  Perform 10 reps.

Tip: Keep the movement fluid, yet controlled and slow.

5.  Half Get-Up

Lie down on the floor face up, with your legs straight.  Hold the kettlebell above your shoulder in your right hand.  Bend your left knee and then put your foot onto the floor.  Then yourself up so that you are on your left arm.  The weight should be kept so that it is lined up directly with your shoulder.  Next sit up so that your back is straight.  Finally, return to start by reversing the movement.  This is one rep.  Perform five reps, and then repeat the process on the other side of your body.

6.  Swing

Take the kettlebell into both of your hands, while stand with your feet at wide than hip-width.  Go into a squat position until your thighs are almost parallel with the floor.  Then stand back up immediately while swinging itto the height of your shoulder.  As it is starting to arc back down, squat with bent knees, and swing it in between your legs.  This is one rep.  Perform 15 to 20 reps.

Tip: Perform the move without any weight if you have any problems with your back.

7.  Front Squat

Use both hands to holditout in front of your chest while standing with your feet at hip-width apart and bent elbows close into your body.  Keep your chest up and back straight, while bending your knees with your hips pushed back until you form 90-degree angles with your knees.  Press down on your heels and go back into the standing position.  This is one rep.  Perform 10 to 15 reps.

Tip: At the bottom part of the squat, keep your knees over your toes instead of out in front of them.

8.  Windmill

Hold it in your left hand while standing with your feet apart at wider than hip-width.  Raise it to your left shoulder, and then go into an overhead press position.  Move your chest over to the left while looking at the it as you are trying to touch your right foot with your right hand.  Pause before returning to the start position, while your left arm is kept extended.  Perform 5 to 10 reps and then lower the weight.  Repeat the process on the other side of your body.

windmillTip: To perfect the form, practice first without using weight.


We hope you enjoyed this weeks tutorial on these great routines. Return to Celebrity Health Tracks Homepage

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