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Hardcore kettlebell workouts for women to gain that oomph factor

Kettlebell workout is very effective and one can loose upto 1200 calories in an hour, proven by ‘The American Council on Exercise’. It works very well with female body and has highest post-workout fat burning rate. It’s a combination of weight training and stretches, which increases stamina and burns fats very fast, the results are quick. It is easy and chances of any workout injuries are very less due to kettlebell’s unique design.

So, if you are looking to have a toned and beautiful body for that extra oomph factor every time you step out, you must try out these hardcore kettlebell workouts.

Kettlebell swings

Very easy and basic of kettlebell work out. To do this exercise, you would need to stand straight with your legs apart, en-lined with your shoulders, keeping your upper body stiff while holding a kettlebell with both the hands, swing the kettlebell between the space of your legs while bending your knees every time you swing the kettlebell back and bring it upto the chest level while your arms still straight.

Ensure to keep grip on the ground while swinging and abs contracted, while breathing normal. For beginners, start with less weight and do it for minimum 4 mins, you may divide the workout in 3 sets.

This exercise increases your stamina and works on the arms, shoulders, back and thighs.

Kettlebell goblet squat

To do this exercise, you would need to stand straight with your legs apart, en-lined with your shoulders, keeping your upper body stiff while holding a kettlebell with both the hands, close to the chest and situps with a full squat while the kettlebell remains close to the chest.

Abs should always be contracted, while breathing normal with stiff back and hips. Minimum 10 sit-ups, divided into 3 sets.

This exercise works on the thighs, hips and shoulder girdles. Very good for toning the lower body.

Kettlebell one legged deadlift

To do this exercise, you would need to stand straight, keeping your upper body stiff while holding a kettlebell with both the hands in downward relaxed position. This has to be done one side at a time, while keeping the upper body stiff and bending down with the kettlebell slightly touching the ground, and lifting the right leg up (backwards) until the leg is en-lined with the upper body. Repeat the same on the left leg.

Abs should always be contracted, while breathing normal and stable posture every time the legs are lift up. Minimum 10 counts with each leg, divided into 3 sets.

This exercise works great on the legs, hips and back. It increases the stamina and stability while stretching the body.

Kettlebell lateral lunge

To do this exercise, you would need to hold the kettlebell in the right hand, step to the right, and bend lower into a side lunge with the right leg behind. Curl the right hand and bring the kettlebell close to the right shoulder, now return to the standing position and repeat the same on the left side.

Abs should always be contracted, while breathing normal with lunged. Minimum 10 counts with each leg, divided into 3 sets.

This exercise works on hips, thighs, abs and arms. It is very good for toning the butt.

Kettlebell squat press

To do this exercise, you would need to bend in half squat with your legs apart, en-lined with your shoulders, keeping your upper body stiff while holding a kettlebell with both the hands, arms straight and chest up. Swing the kettlebell between the space of your legs while bending your knees every time you swing the kettlebell back and bring overhead with arms straight, raising your right leg straight out to the side. Repeat the same with the left leg.

Abs should always be contracted, while breathing normal and be careful with the kettlebell while overhead. Do the exercise and maintain strength. Minimum 10 counts each side , divided into 3 sets.

This exercise works on arms, abs, back and legs.

Kettlebell windmill

To do this exercise, you would need to stand straight with left hand overhead while holding the kettlebell, with feet shoulder-width apart, keeping the pressure and upper body stiff, try to touch the left foot with the right hand. Repeat the same on the other side.

Abs should always be contracted, while breathing normal and be careful with the kettlebell while overhead. Do the exercise and maintain pressure. Minimum 5 counts each side , divided into 3 sets.

This exercise works on abs, back, shoulders and hips.

Kettlebell deadlift

To do this exercise, you would need to stand straight, keeping your upper body stiff while holding a kettlebell with both the hands in downward relaxed position with feet shoulder-width apart. Keep the upper body stiff and bend down with the kettlebell slightly touching the ground, and back to standing position .

Always abs contracted, while breathing normal and stable posture. Minimum 10 counts, divided into 3 sets.

This exercise works great on the glutes, hips, back, hamstrings and hips.


Kettlebell leg raise swings

To do this exercise, you would need to stand straight with your legs apart, en-lined with your shoulders, keeping your upper body stiff while holding a kettlebell with both the hands, swing the kettlebell between the space of your legs while bending your knees every time you swing the kettlebell and bring it overhead with arms straight and right leg raised towards the side. Back to the standing position and then repeat with the left leg.

Ensure to keep grip on the ground while swinging and abs contracted, while breathing normal. 10 lifts each side, divided into 3 sets.

This exercise increases stamina and works on the arms, shoulders, hips, legs and inner thighs.

Kettlebell arm press

To do this exercise, you would need to stand straight with your legs apart, en-lined with your shoulders, keeping your upper body stiff while holding 2 kettlebell, one in each hand. Stretched out to the sides en-lined with shoulders, hold the kettlebell for 10sec.

Abs should always be contracted, while breathing normal with stiff back and hips .

This exercise works on the arms, hands and shoulder back. It is very good for toned arms.

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