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Kettlebell Workout for Women

Kettlebells are increasing in popularity and for a good reason – they are such an effective tool for weight loss and fat burning.  Imagine a complete total body resistance and cardio workout that only takes a half hour… okay that was a trap, it’s kettlebells and the workout is very real.  Did I also mention that the American Council on Exercise (ACE) recently did a study and found that on average a person can burn 400 calories in just 20 minutes with a full body kettlebell workout!  That’s the equivalent of running 5 miles.  I’ll take the 20 minute option.

It’s no wonder that more women than ever are moving away from strictly aerobic exercises and picking up weights, specifically kettlebells.  Kettlebells are more functional than dumbbells and barbells, for instance, because with a kettlebell you are moving in different planes.  More than likely you’re also using more stabilizer muscles, which will result in a stronger core.  Kettlebell training can completely reshape your body and the way you feel about yourself.

Our Top Pick For Kettlebell Exercises

Everything you need to know about using kettlebells effectively, in one place!

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Guys – you can do this workout too!  Kettlebell exercises for women are going to be virtually the same as kettlebell exercises for men.  Of course men and women will have different end goals, but they can be reached with the same workout program.

Are you convinced to add some kettlebell training into your workout routine yet?  Here is quick kettlebell workout for women you can try that will only take you 20 minutes and will work your entire body.

Best Kettlebell Workout for Women


Kettlebell Single Leg Deadlift

  • Start by standing up straight with both feet on the ground and holding the kettlebell with both hands.
  • Slowly hinge forward at your hips while raising one leg in the air.  The leg in the air and your torso should form a mostly straight line to keep your spine correctly aligned.  Make sure your chest does not go below your hips.
  • Do not look down at the kettlebell, but keep your eyesight forward to help with stability.
  • Come back up in a controlled motion.

Do 3 set with 12 reps per leg.




Turkish get up

  • Begin by laying flat on the floor with the kettlebell also on the floor in one hand above your head.
  • From this position you will stand up.  Use your free hand to help you sit up and raise the kettlebell in the air.
  • While still holding the kettlebell in the air, use your opposite knee to prop you up even more so that you can stand up.
  • Lay back down by doing the reverse of how you stood up.

Do 6 reps on each side.


Kettlebell Workout Plan

Kettlebell Squat

  • Stand with your legs a little wider than shoulder width apart.  Hold the kettlebell at your chest with both hands.
  • Keep your weight on your heels and push your hips back as you squat.
  • Bring your hips level to your knees or lower.  Make sure your knees do not go past your toes.
  • Stand back up while engaging your glutes.

Do 25 reps.


Kettlebell Swing

  • Stand with your feet wider than shoulder width apart while holding the kettlebell handle with both hands.
  • Hinge forward at the waist and bring your hips back (not as deep as a squat). The kettlebell should go between your legs.
  • Push forward through the hips while standing up straight and swing the kettlebell forward.  The swing should be a result of your hips moving forward and not your arms.  Do not bring the kettlebell over your head.
  • Repeat.

Do 3 sets of 12 reps.


Kettlebell Press

  • Stand with your feet shoulder with apart.  Hold the kettlebell in one hand against your chest with your palm facing towards you.
  • Slightly bend your knees and press the kettlebell over your head.  Turning your arm so that your palm now faces away from you.
  • Bring back down to your chest.

Do 3 sets of 12 reps on each side.

Our Top Pick For Kettlebell Exercises

Everything you need to know about using kettlebells effectively, in one place!

Learn More

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