5 Best Full Body Kettlebell Workouts For Women

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When you haven’t got a lot of time to spend at the gym, kettlebell training is a great way to both strengthen muscles and burn calories.

5 best full body kettlebell workouts for women




We’ve put together 5 exercises that, when used together, target every major muscle group while boosting your metabolism:
 




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1. Kettlebell Deadlift

5 best full body kettlebell workouts for women - Kettlebell deadlift




Begin by standing with your kettlebell between your feet, which should be spread shoulder-width apart, with the toes turned out slightly.

Squat down, keeping your back straight and your eyes forward; grab the handle in both hands. Push through your heels to stand up, lifting the kettlebell as you go, but not bending the elbows. That completes one repetition.

Do 2-3 sets of 12-15 reps.

Video Demonstration:


 

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2. Two-Handed Kettlebell Swing

5 best full body kettlebell workouts for women - Two-handed kettlebell swing




Hold a kettlebell with both hands, palms facing your body, with arms extended. Feet should be spread wide, at least shoulder-width.

Squat down as if sitting, with your back straight and eyes forward, letting the kettlebell swing back between your legs. In a fluid motion, stand up straight while pushing forward with your hips so that the kettlebell swings up to chest level before returning down to the squat position to complete the first repetition.

Do 2-3 sets of 15-20 reps.

Video Demonstration:


 

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3. Kettlebell Figure 8

5 best full body kettlebell workouts for women - Kettlebell figure 8

Stand with feet spread shoulder-width or wider, holding a kettlebell with both hands, arms relaxed. Assume a squat position by bending the knees and pushing the hips back, as if you were going to sit down. Let the kettlebell hang down between your knees.

Let go of the kettlebell with your left hand, and with that hand, reach back behind your left knee. Pass the kettlebell to the left hand, letting go with the right. Swing the bell around to the front, passing it back between the knees again, this time to your right hand, to complete one repetition. The kettlebell will be traveling around your legs in a figure-8 pattern.

Do 2-3 sets of 12-15 reps.

Video Demonstration:


 
 
4. Kettlebell Upright Row

5 best full body kettlebell workouts for women - Kettlebell upright row

Stand with your feet at hip- to shoulder-width, holding the kettlebell in both hands, palms facing you, with your arms hanging down straight.

Using just your arms, lift the kettlebell up to chest height, bending your elbows out to the sides. Don’t swing your torso; all movement should be in the arms. Straighten your arms back to the start position to complete one rep.

Do 2-3 sets of 12-15 reps.

Video Demonstration:


 
 
5. One-Arm Kettlebell Row

5 best full body kettlebell workouts for women - One-arm kettlebell row

Assume a lunge position with the left leg in front of you and the right leg back behind you. Rest your left arm across your left thigh to support your upper body. Take a kettlebell in your right hand, letting it hang down past your thigh.

To begin the exercise, lift the kettlebell by pulling your right elbow back behind you; lift until your upper arm is parallel to the floor. Pause for a count of one, then lower the bell to the start position, completing one rep.

Do 2-3 sets of 12-15 reps on each side.

Video Demonstration:

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