Kettlebell Workouts for Women that Crush It - Kali Coaching
kettlebell workouts for women

Kettlebell workouts for women are all the rage lately, and for good reason. They work. These kettlebell workouts for women were designed with you in mind. Check them out.

Are you trying to lose weight but not sure how to go about it?

Kettlebell workouts for women are an excellent choice. Best of all, they're great for weight loss for women over 40.

In minutes, you'll condition your muscles while getting rid of those pesky fat areas.

Repeat any of the following exercises for 10-20 reps, 3-5 times each.

Ready?

Let's go!



1. Kettlebell Goblet Squat

Target Area: Legs, Glutes, Back


Hold the kettlebell close to your chest.

Keep your elbows close.

Crouch as low as you can. Keeping your heels flat on the ground.

At this point, your lower body should look like a sideways "L."

Go down. Then up again.




2. Kettlebell Deadlift

Targets: Legs, Glutes, Arms, Back, Abs

Spread your feet wide apart. Hold the kettlebell in front of you. Straighten your back.

Tighten your core and glutes.

Lower your upper body.

Slightly bend your knees, bringing the kettlebell down to the floor (like you're putting groceries down).

Then, go up again, like you're grabbing groceries.




3. Kettlebell Romanian Deadlift To High Pull

Targets: Legs, Butt, Shoulders, Back

This one is tough to do, so it wouldn't hurt if you hired an online personal trainer to help you.

Place the kettlebell in your hands.

Hold the kettlebell while you push your hips back and lower the weight.
Once you hit proper depth, raise to the start position while pulling the kettlebell up toward your shoulders.

Control the kettlebell back down to the start position. Repeat.




4. Kettlebell Lunges

Targets: Legs, Glutes, Abs

Stand straight. Place one kettlebell by each of your sides.

Take a big step forward, and keep the other leg back. Then alternate.



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5. Kettlebell High Pull

Targets: Shoulders, Arms

This is one of the best kettlebell workouts for women for conditioning the shoulders.

Keep your feet wide apart.

Hold the kettlebell with two hands in front of you.

Pull it up. Bring it back down.




6. Two-Arm Kettlebell Standing Shoulder Press

Targets: Shoulders, Legs, Back

Keep the kettlebells right over your shoulders.

Push up, and as you're pushing up, twist the balls, with your palms facing inward at the end.

Reverse this motion, bringing the kettlebells back down to the shoulders.




7. Kettlebell Swing

Targets: Shoulders, Back, Hips, Glutes, Legs

Keep your feet parallel to your hips.

Grab the handle. Bend your knees slightly. Keep your hips back, and lower your body a little.

Drive your hips forward as you swing the ball up toward you.

The kettlebell should now be in the front of your shoulder.

Keep your glutes and core tight throughout this motion.

Lower the kettlebell back down.




8. Two-Arm Bent Over Kettlebell Row

Targets: Back, Arms, Shoulders

Lean forward. Hold the kettlebells in front of you. Keep your arms straight.

Engage your back and stomach, then, pull the kettlebells toward your stomach.

Throughout the movement, keep your back straight.




9. Kettlebell Russian Twist

Targets: Abs, Obliques

Raise your legs a little. Bend at the knees.

Hold the kettlebell in front of your stomach.

Bring your thighs close to your stomach.

As you bring your thighs toward your stomach, twist your torso to one side. Then, swing the kettle ball across your body.




10. Single-Arm Kettlebell Floor Press

Targets: Chest, Arms, Core

Lie back, raise your legs, keep your feet flat on the floor.

Keep the kettlebell to your side. Each palm should be facing your shoulder.

Push the kettlebell up while twisting your palms away from you.



Ready to try Kettlebell workouts for women?


I personally love these exercises because they target every part of my body. If you're a busy mom, you can get these out of the way in 20 mins!

About the Author Jay Kali

Jay Kali AKA, The Strength Architect is the founder of Kali Coaching. He holds certifications as a Specialist in Strength and Conditioning, Certified Fitness Trainer, Online Trainers Academy Graduate, Training For Warriors Level 2 Graduate and is a 300-Certified Yoga Teacher in Power Yoga. He is also an Amazon Bestselling Author in four different categories and has made it his mission to help women create long lasting, healthy lifestyles in just 8 weeks!

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