OF these Beginner Kettlebell Exercises for Women, you can make your own training program. How to: Stand with feet staggered, left foot two feet in front of right. Don’t bend your spine. Try to keep the kettlebell at the exact same height. Transfer the kettlebell to the other arm and bring the kettlebell around your body to the front and transfer it again to the other arm. It is just going to hold the kettlebell and stay straight throughout the workout. If you would like to level up further, we are currently working for the Intermediates and Advanced Kettlebell Workouts for women which must be posted very soon. 7 Versatile Kettlebell Exercises to Include in Your Workout. This marks your starting position. But as a recommendation, target 3-5 sets of 10-30 repetitions while training. Pull kettlebell up to torso, keeping elbow tucked. Disclaimer: Don’t trust your body to YouTube! There are few things to consider while opting for the best kettlebell that will work best for you. Pause, then return to start. As women age and undergo Menopause, the level of the female sex hormone (Estrogen) decline. This is just enough to work every muscle groups in your body in and out efficiently. Kettlebell Workout for Women. How to: Grasp kettlebell by its handle with both hands, holding it vertically in front of chest. To. We are in the process of writing a post that is going to address your issue. Don’t bend your spine. This content is imported from {embed-name}. Don’t bend your back. That’s one rep. Do 10; switch sides and repeat. “A lot of exercises we do with the bell mimic the way our body’s naturally intended to move,” Paris says. One Arm Kettlebell Press. 4 sets with 10 around-the-body pass in the clockwise direction and 10 around-the-body pass in the counter-clockwise direction for each set. Continue to 3 and 4, repeating the pattern, until you’ve done all the exercises. The Workout: Kettlebell HIIT Workout For Women. She makes the workout fun and fresh, even if you’ve done many of the moves before. Stand straight and hold a kettlebell by its handle. A new female kettlebell trainee might pick up the weight, and automatically try to perform a 1- arm upright row (without one thought of lifting technique, mind you), and immediately exclaim, “I can’t lift that!”. Do this 10 times in the clockwise direction. Twist side to side slowly and steadily with the kettlebell going up and over. Continue for 30 seconds, then switch arms and repeat. Get Sleek and Slim with Kettlebell Workouts, The 14 Best Total-Body Kettlebell Exercises, 30-Second Fitness: 4-Move Advanced Kettlebell Circuit, This One Simple Move Will Work Your Entire Body, The 5-Move Workout That Tones Your Entire Body. This marks your starting position and is called the Goblet position. As you complete, reverse your direction and perform 10 times in that direction. It is the one which we use for our high-energy and fast movements during exercises. Get over those routine and boring circuit and split-body workouts in the gym and give the kettlebell exercises a try. Slingshot – clockwise x 20 reps; Goblet Squat – 10 reps; Slingshot – anti-clockwise x 20 reps; Goblet Squat – 10 reps; Halo – clockwise x 10 reps; Single Arm Deadlift – left x 15 reps; Halo – anti-clockwise x 10 reps; Single Arm Deadlift – right x 15 reps; Watch the follow along 4 minute fun kettlebell workout 4: Basic Kettlebell Workout for Beginners The instructor Kelsey is adorbs and super perky. Now, Grab the two kettlebells … Repeat for 30 seconds, switching legs halfway through. One of our common fitness goals is to lose the belly fat, thigh fat and arm fat. How to: Stand with feet staggered, left foot two feet in … Let kettlebell hang at arm’s length. The best part? And the resulting decrease in body fat percentage helps you achieve your dream flat stomach sooner along with toning your arms and thighs. You may be able to find more information about this and similar content at piano.io, 30 Best Pilates YouTube Workouts To Try At Home, This Dumbbell Routine Targets Your Entire Body, A 10-Minute Arm Workout, Without ANY Weights, This Deadlift Variation Will Sculpt Your Butt Like Whoa, 5 Mistakes That Are Wrecking Your Workouts, 7 Kettlebell Moves That Will Transform Your Abs, 7 Moves That Will Strengthen Your Butt Using Only Bodyweight. EQUIPMENT: Medium-to-Heavy Kettlebell, I suggest 10-30 lbs. Please log in again. How to: Get in pushup position with hands slightly wider than shoulders, arms straight, body forming a straight line from head to heels. For ballistic exercises like kettlebell swings, tosses, and juggling, women will need kettlebells between 6 kg to 8 kg. Bend knees to lower body until right knee touches floor; place hands on hips. In any case, do the exercises with proper technique and practice regularly. Reps: 5 (each side) Stand tall holding the kettlebell in one hand at shoulder level. Examples of compound exercises like this include squats, deadlifts, presses, and dips. Swing it back between legs. Brace core and hold for two minutes. For starters, keep your wrists straight (bending them raises the risk for strain and doesn’t let you transfer power as effectively between your body and the bell). Swing weight back between legs, then thrust hips forward as you swing weight to chest height. 4 sets with 12 repetitions in each leg for each set. Keep your hips steady, tighten your core and take the kettlebell around your body behind you. Hold the kettlebell in front of you with your knees slightly bent. Continue alternating for 30 seconds. Extend left arm straight out in front of you and place right hand on left thigh. 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