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15 Kettlebell Workouts For Women To Get A Strong And Toned Body

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ISSA Certified Specialist in Fitness & Nutrition
15 Kettlebell Workouts For Women To Get A Strong And Toned Body May 25, 2018

Strengthening, toning, conditioning – kettlebell exercises do it all for you. So, it’s no surprise that kettlebells are the go-to full-body workout tools for most trainers. They come in a wide range of weights (8-32 kg), and you can start at the lowest and go up as you advance. Aim for at least 3 sets of 15-20 reps with good form to get an enviable body and enhance your fitness levels. So, no more daydreaming, no more “someday.” Start TODAY by doing these 15 effective kettlebell workouts. Swipe up!

Oh, before we get started with the workouts, here are a few basics about kettlebell exercises.

How Kettlebells Work?

The main exercises revolve around 3-4 main movements – swinging, holding it with two hands/palms, holding it in one hand, and the most difficult one – snatch.

Just like you use a dumbbell/barbell/medicine ball, you will use kettlebells with various exercises, which will help work on the deeper muscles, thereby giving your body strength and definition. But what is the correct kettlebell weight for you? Find out from the following table.

Beginner’s Kettlebell Weight Chart

Physical ConditionKettlebell Size
Sedentary and out of shape6 kg/15 lb
Moderately active8 kg/18 lb
Good fitness level12 kg/26 lb

 As you get more acquainted with the exercises and become more active, move up to higher weights. Now, let us begin with the exercises. Scroll down.

15 Best Kettlebell Exercises For Women 

1. Two-Handed Kettlebell Swing

Target – Hips, thighs, arms, shoulders, and core.

How To Do It
  1. Hold a wide handle kettlebell with both your hands.
  2. Stand straight with your legs shoulder-width apart.
  3. Roll your shoulders back, engage your core, look ahead, and swing and lift the kettlebell in front of you (keep your hands straight) to gain momentum.
  4. Bend your knees a little, and assuming your hips as the fulcrum, bend your upper body (do not squat). Swing the kettlebell between your legs and back up. Get back to the standing position when you swing the kettlebell up.
Sets And Reps

3 sets of 15 reps

2. One-Handed Kettlebell Swing

Target – Shoulders, glutes, thighs, arms, and core.

How To Do It
  1. Grab a curved handle kettlebell with your right hand.
  2. Stand straight with your feet wider than shoulder-width apart. Keep your left hand close to your body.
  3. Like the two-handed kettlebell swing, swing the kettlebell up to gain momentum.
  4. Bend your knees and get into a half-sit position. Bend your upper body (assume the hips as the fulcrum), and swing the kettlebell between your legs.
  5. Swing it back up as you go back to the standing position.
  6. Do it with the other hand too.
Sets And Reps

2 sets of 10 reps

3. Two Arm Kettlebell Row

Target – Biceps, deltoids, wrist flexors, and chest.

How To Do It
  1. Grab a wide handle kettlebell with both your hands. Stand straight with your feet shoulder-width apart, roll your shoulders back, and look ahead.
  2. Flex your knees a little and bend your upper body forward. Keep your arms extended.
  3. Keep your upper and lower body stationary, flex your elbows, and bring your hands up until the handle of the kettlebell is close to your upper ab.
  4. Hold it in that position for a moment and then release the pose by lowering it back to the starting position.
Sets And Reps

3 sets of 10 reps

4. Kettlebell Figure 8

Target – Biceps, glutes, abs, back, quads, hamstrings, adductor, and chest.

How To Do It
  1. Stand straight with your feet shoulder-width apart.
  2. Flex your knees and assume a half-sit pose (do not push your hips out like squatting). Keep your back straight, chest out, and shoulders rolled back.
  3. Grab the handle of the kettlebell with the left hand and pass it around the outside of your left leg.
  4. When it reaches the back of your left leg, pass the kettlebell to your right hand.
  5. Pass it around the outside of your right leg. When it reaches the back of your right leg, pass the kettlebell to your left hand.
Sets And Reps

3 sets of 12 reps

5. Kettlebell High Pull

Target – Biceps, triceps, wrist flexors, shoulders, back, glutes, quads, and hamstrings.

How To Do It
  1. Stand straight with your feet shoulder-width apart, chest out, and core engaged.
  2. Flex your knees and assume a quarter squat pose.
  3. Keeping your back straight, grab the kettlebell with one hand.
  4. Lift it, swing it between your legs to gain momentum, and without bending your wrists or elbows, do a kettlebell swing and lift it.
  5. Right when it reaches the top, flex your elbow and pull it straight back.
  6. Push your elbow out and get back to the quarter squat pose and swing the kettlebell between your legs.
  7. Do it with the other hand as well.
Sets And Reps

2 sets of 15 reps

6. Kettlebell Double Front Squat

Target – Glutes, lower back, abs, biceps, quads, and hamstrings.

How To Do It
  1. Keep two wide handle kettlebells in front of you.
  2. Stand straight with your feet shoulder-width apart, chest out, and shoulders rolled back.
  3. Hinge your hips back. Keep your knees flexed and open, and feet flat on the ground. Grab the handle of each kettlebell in each hand.
  4. Engage your core and lift the kettlebells off the ground. Swing them between your legs to gain momentum, and then swing them up. Come to a standing position, with your elbows fully flexed, fists facing each other, each kettlebell on the outside of each hand, and elbows pointing toward the floor.
  5. Push them open and start squatting. Breathe in while you assume a full squat pose.
  6. Exhale and get back up.
Sets And Reps

3 sets of 12 reps

Tip: After completing the set when you keep the kettlebells down, make sure your elbows are touching the inside of your knees.

7. Kettlebell Lunge Loop

Target – Quads, hamstrings, glutes, shoulders, and core.

How To Do It
  1. Hold a kettlebell in your right hand, stand straight with your feet hip-width apart.
  2. Put your left leg forward, flex both your knees, and keeping your upper body straight, go down until your right knee almost touches the floor. As you do this, bring the kettlebell underneath your left thigh and pass it over to your left hand.
  3. Get back up and step back to your starting position.
  4. Put your right foot forward, lunge, and bring the kettlebell underneath your right thigh and pass it on to your right hand.
Sets And Reps

2 sets of 12 reps

8. Kettlebell Russian Twist

Target – Abs, obliques, lats, and hip flexors.

How To Do It
  1. Sit on the floor, flex your knees, and keep your heels on the floor. Lean back a little and keep your core engaged.
  2. Grab a wide handle kettlebell with both your hands and bring the kettlebell close to your chest, and elbows close to your rib cage and pointing down.
  3. Twist to your left and right, keeping your elbows close to your rib cage.
Sets And Reps

3 sets of 20 reps

9. Kettlebell Goblet Squat

Target – Glutes, quads, hamstrings, calves, and core.

How To Do It
  1. Stand straight with your legs shoulder-width apart, and toes pointing out at 45 degrees.
  2. Flex your knees, keeping your spine straight, and hinge your hips back. Extend your arms, and grab the kettlebell with both your hands. Lift it off the ground, swing it between your legs, and bring it up close to your chest. Keep your elbows flexed and pointed toward the floor.
  3. Push your hips out, flex your knees, and squat. Make sure your weight is on your heels, and your knees are not overshooting your toes.
  4. Count to 5 and then get back up.
Sets And Reps

3 sets of 12 reps

[ Read: Goblet Squat – What Is It And What Are Its Benefits ]

10. Kettlebell Windmill

Target – Glutes, lower back, obliques, abductors, hip flexors, shoulders, quads, hamstrings, and biceps.

How To Do It
  1. Stand straight with your legs hip-width apart.
  2. Turn the left foot out and make sure you are in an “L” position. Push your hips out on your right side.
  3. Pick up the kettlebell with your right hand, extend your right hand above your head, and keep your wrist neutral. Keep your left palm open and against the left inner thigh.
  4. Turn your head and look up at the kettlebell on your right.
  5. Slide down on your left side until your left hand reaches your left heel. Keep both your legs straight.
  6. Slide back up to the starting position.
  7. Do this on the other side as well.
Sets And Reps

3 sets of 8 reps

11. Kettlebell Push-up

Target – Chest, shoulders, biceps, and abs.

How To Do It
  1. Get into a knee push-up position and place one hand on the handle of the kettlebell and the other on the floor.
  2. Inhale, and lower your body to the floor.
  3. Breathe out and push back up.
  4. To increase the intensity, get into a regular push-up position and repeat the same.
Sets And Reps

3 sets of 10

12. Kettlebell One Arm Row

Target – Biceps, triceps, shoulders, lats, and chest.

How To Do It
  1. Stand straight with your spine erect. Step forward with your left leg (use the left leg as a bench), and place your left elbow on the left thigh.
  2. Place the kettlebell near the left foot.
  3. Bend over and grab the kettlebell with your right hand.
  4. Pull the kettlebell up toward your abs, keep your elbows close to your body, and draw them back and out.
  5. Lower the kettlebell in the same straight line and bring it back to the starting position. Do not keep it on the floor before completing one set.
Sets And Reps

3 sets of 12 reps

13. Kettlebell Goblet Lunge

Target – Quads, hamstrings, calves, adductors, and shoulders.

How To Do It
  1. Grab a wide handle kettlebell with both your hands. Keep your chest out, shoulders rolled back, and elbows close to the rib cage and pointing down. Your legs should be hip-width apart.
  2. Put your left leg forward, flex both your knees, and lower your body until your right leg is very close to the floor. Make sure your left femur and shin are at 90 degrees to each other.
  3. Hold this pose for a second and then push your body up and put your left leg beside your right.
  4. Do the same with right leg as well.
Sets And Reps

3 sets of 10 reps

14. Kettlebell Hip Halo

Target – Glutes, back, arms, shoulders, and core.

How To Do It
  1. Stand straight with your legs hip-width apart.
  2. Grab a kettlebell with both your hands, roll back your shoulders, and engage your core. Position your kettlebell near your right hip.
  3. Without rotating your torso, move the kettlebell from the side of your right hip to up above your head (keep your elbows slightly flexed), your left shoulder, and then straight to the right side of your hips.
  4. Do the same on the left.
Sets And Reps

3 sets of 15 reps

15. Kettlebell Plank With Row

Target – Core, glutes, biceps, triceps, lats, and chest.

How To Do It
  1. Place two kettlebells on the floor shoulder-width apart.
  2. Get down on your knees and hold a kettlebell in each hand.
  3. Extend your left and right legs behind you. Keep your core engaged, arms straight, and neck in neutral position, and look down.
  4. Supporting your body on your toes and the left hand, lift the right kettlebell.
  5. Without bending your wrist, flex your elbow, and bring the kettlebell close to your chest. Push your elbows straight back.
  6. Straighten your arm and lower the kettlebell. Do not keep it on the floor before completing one set.
  7. Do the same with your left arm as well.
Sets And Reps

3 sets of 10 reps

These are the 15 best full-body workouts with a kettlebell and are beginner to intermediate level exercises. So, it will be easy for you to do them. Now, let me tell you about the advantages of doing kettlebell exercises.

Benefits Of Kettlebell Workouts

  • Help improve core strength.
  • Help get rid of the tummy fat.
  • Tone your arms and legs.
  • Improve form.
  • Increase stamina.
  • Improve flexibility and balance.

To conclude, the listed 15 kettlebell exercises are the best thing that can happen to you. Start incorporating these exercises into your fitness routine, and see how your posture, strength, form, and endurance improve. You will feel better and function better and every day will be an amazing day for you. So, go grab the kettlebell and work those muscles. Cheers!

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