Empower Your Fitness Journey: Discover the Ultimate Kettlebell Workout for Women!
Kettlebell workouts are a great way to get fit and tone up. Here are a few exercises that can be done at home to kick-start a kettlebell routine:
Warm Up
Warming up correctly is essential for any workout session and it’s especially important when using kettlebells. Here are a few warm up exercises to help get your body ready for the full-body workout:
Hinge swings – With feet slightly wider than shoulder-width apart and knees slightly bent, hold the kettlebell with both hands at waist level. Swing the weight forward and back, activating your core and hips throughout the movement. Do 8-10 reps.
Squat pulses – Stand with feet roughly hip-distance apart and hold a kettlebell by the handle in one hand close to your body. Keeping feet planted on the ground, squat down as low as you can while keeping core tight and shoulders back throughout entire movement; perform small pulse squats at bottom of movements (go down an inch then come up an inch); aim for 10 repetitions.
Bear crawls – Get into a quadruped position with knees under hips and hands under shoulders – just like the start of a pushup! Keep belly tucked in towards spine; step one arm forward under torso followed by opposite leg towards chest, alternate limbs each time for 10 steps forward or backward across room or around corners of furniture/equipment in home gym; repeat once more if desired.
Lateral lunges – With feet slightly wider than shoulder width apart, hold the bell (or two bells) out in front of you swung between legs to floor level like you would during a deadlift motion; keep chest tall throughout entire movement; take big step sideways (to one side) with same leg, lowering body down by dropping hips straight down until knee almost touches floor (shin should remain vertical); step back into start position and repeat on opposite side; complete 10-15 repetitions on each side of body twice through before beginning main workout routine.
The warm up is just as important as the actual exercise so it’s important to make sure that you’re taking your time and doing these exercises correctly!
Main Exercises
Kettlebell swings – With both feet flat on the ground, start with the kettlebell between your legs. Swing it in an arc motion, extending your arms forward so that the weight is above your head. Make sure you’re using your hips for momentum and not just your arms! Perform three sets of 10-15 reps.
Single arm row – Hold onto the kettlebell with one arm and position yourself in a half-kneeling position, with the opposite knee down. Pull the weight towards you until your elbow reaches chest level and then slowly lower back down again. Do two sets of ten reps on each side.
Goblet squats – Place the kettlebell close to your body and hold it by both handles in front of you like a goblet. Keeping this position, squat down as low as you can, making sure that your knees do not go over your toes or turn outwards during the movement. Perform three sets of 15 reps.
Chest press – Lie on the floor with the kettlebell in one hand, resting above your chest level at a forty-five degree angle from the floor while keeping elbows close to body’s sides during movements, perform a chest press motion (arms should extend straight but not lock out). Keep core tight throughout entire movement; perform three sets of 12 reps on each side.
Cool Down
Cooling down after a workout is just as important as warming up. Here are a few exercises to help you cool down after your kettlebell workout:
Calf Raises – Stand with feet slightly apart and hold the kettlebell in one hand. Slowly raise both heels off the ground as far as you can, then slowly lower them back down again. Aim for 10 reps each side.
Forward-Backward Lunges – Start standing with feet together, holding the kettlebell close to your body. Take one big step forward and lower your body until both knees are bent at 90 degrees; keep chest tall throughout entire movement; return to start position and repeat on opposite side using same arm; aim for 8 reps per leg, switching hands when half way through second set of repetitions (4 per leg).
Cat/Cow Stretch – Get into a quadruped position with knees under hips and hands under shoulders – just like the start of a pushup! Round spine up towards ceiling while keeping arms straight (like an angry cat) then roll spine downwards while bringing head in line with arms (like a cow’s face); alternate between two positions on each repetition ten times total before finishing exercise session completely.
Spinal Twist – Lying flat on floor, bring right knee over left side of body towards shoulder while turning head away from knee (hip should always remain flat against ground); hold position for 30 seconds before releasing and repeating process on other side of body; perform twist stretch twice on each side of body before completing cool down sequence entirely.
Remember to take your time during these stretches — it’s important that you don’t rush or push yourself beyond what you’re comfortable with!
