15 Kettlebell Workout For Weightloss For Women to Shape Your Body

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If you are looking for ways to blast off those excess fat and toned your body, I have good news for you. I have here the 15 best kettlebell workout for weightloss for women. Kettlebell workout are a great way for women to burn calories, tone and shape their entire body.

15 Kettlebell Workout For Weightloss For Women to Shape Your Body

 

 

1. Kettlebell Clean and Press

How to do it: 

  • Step 1: Stand with your feet shoulder-width apart, placing the kettlebell slightly in front of you and between your feet.
  • Step 2: Hinge at your hips and grab the kettlebell with one hand, then pull it back between your legs with some force.
  • Step 3: Drive your hips forward and straighten your spine to force the kettlebell upwards.
  • Step 4: Once kettle bell is at waist-height, pull it back and slide your fist around and under the kettle bell so that it lays on the back of your wrist.
  • Step 5: Press the kettlebell up over your head.

2. Kettlebell Two-Arm Swings

Kettlebell two arms swing a potent weapon against excess weight and one of the best kettlebell workout for weightloss for women.

How to do it:

  • Step 1: Stand with your feet shoulder-width apart, placing the kettlebell slightly in front of you and between your feet.
  • Step 2: Hinge at your hips grabbing the kettlebell with both hands, pull the kettlebell back between your legs with some force.
  • Step 3: Drive your hips forward and straighten your spine to force the kettlebell upwards.

3. Kettlebell One-Arm Swings

How to do it:

  • Step 1: Stand with your feet shoulder-width apart, placing the kettlebell slightly in front of you and between your feet.
  • Step 2: Hinge at your hips and grab the kettlebell with one hand, holding resting arm out to your side at shoulder-level. Pull the kettlebell back between your legs with some force.
  • Step 3: Drive your hips forward and straighten your spine to force the kettlebell upwards.

4. Pull, TGU, Swing, Cardio Giant Circuit

Start by doing Pull Ups – go to two reps short of failure. If you can’t do Pull Ups, you can do Beginner Pull Ups or Inverted Rows.

Follow the Pull Ups with a single TGU on each side. Pick a weight that challenges you, but one that you can use impecable form.

Follow the TGU’s with 20 Swings – do two hand, single hand or hand-to-hand – your choice.

Finish the circuit with 60 seconds of high-intensity cardio – you could hop on a treadmill for 60 seconds, do 60 seconds of jump rope, or even high knees and butt kicks for 60 seconds continuously.

Repeat that circuit 3-5 times with no rest between individual exercises and about one minute of rest between circuits.

5. One Arm Kettlebell Push Press

Stand with feet shoulder width apart, back straight and chest out, holding a Kettlebell tight against your body with your right hand.

Keep your elbow tucked in close to your body. Keep your abs tight, contract your quads and glutes as bend your knees, push your hips down, then reverse the movement forcefully, straightening your legs (forcefully as if you were about to jump).

This momentum should help push the kettlebell up and over your head. Make sure the Kettlebell is pushed straight over, or even slightly behind your head.

Do not let the Kettlebell come in front of your body, or else you will lose your balance and potentially hurt yourself. Lower the Kettlebell back to starting position and repeat.

6.  One Arm Kettlebell 2-Point Row

Stand with your feet shoulder width apart. Hold a Kettlebell in your right hand, with your left hand folded behind your back.

Contract your abs, push your hips back, bend your knees slightly and bend forward. Keep your back straight. Start by squeezing your shoulder blades together.

Row the Kettlebell in an arch-like motion towards your hips. Squeeze you shoulder blades at the top of the motion. Pause, and release to bring the Kettlebell slowly back to the lower position.
Repeat.

7. Figure Eight Squat with Kettlebell

How to do it:

  • Step 1: Pick up the kettlebell up, holding it in both hands so it rests in front of your body with straight arms.
  • Step 2: Press the kettlebell forward with your hips, letting one hand let go of the kettlebell. Allow the kettlebell to swing backwards through the middle of your legs, hinging at your hips.
  • Step 3: Pass the kettlebell back and behind your knees, reaching your opposite hand around the outside of your leg.
  • Step 4: Pass the kettlebell from one hand to the other hand. Release your inside hand and stand up as you swing the kettlebell around the back of your leg and up to the front of your body.
  • Step 5: Repeat, this time passing through your opposite leg so you can complete a figure 8.

8. Goblet Squats

How to do it:

  • Step 1: Stand with feet outside of the shoulders so you can drop into your squat with good posture. Hold the kettlebell at chest height — the bottom of the kettlebell should be no lower than the bra line.
  • Step 2: Send the hips back and down, letting the knees bend as you go. The knees stay behind the toes and your weight goes into your heels. You should be able to wiggle your toes at the bottom of the squat.
  • Step 3: Exhale and press into the heels as your raise yourself up to standing. Push the hips to the front. Think of your hips as the leader of this movement, guiding the body down and back up while your squeeze the glutes and quadriceps.

9. Kettlebell Snatches

Think of this exercise as a press meets an upright row with a bit of a swing. Snatches require coordination and a lot of practice, but once you master them, you will love them. The move is fast and explosive so start off with a light weight at first.

» How to do it:

  • Step 1: Stand in a squat position with feet shoulder-width apart, holding the kettlebell in one arm and the other on your knee.
  • Step 2: Slowly pull your kettlebell upward so that it is by your shoulder.
  • Step 3: Then raise the kettlebell so it is above your head. Keep your back flat, arm straight and your knees slightly bent.

10. Kettlebell Pass-Through Lunges

» How to do it: 

  • Step 1: Put the kettlebell in your right hand and do a reverse lunge with your right leg.
  • Step 2: As you lower into your lunge, pass the kettlebell under your left leg and into your left hand. Return your right leg back and then lunge back on the left leg while passing the kettlebell under your right leg to your right hand. Be sure your upper body is tall and not hunched over and your abs are tight.

11. Kettlebell Overhead Swings

» How to do it:

  • Step 1: Stand with your feet shoulder-width apart, placing the kettlebell slightly in front of you and between your feet.
  • Step 2: Hinge at your hips and grab the kettlebell with one hand, then pull it back between your legs with some force.
  • Step 3: Drive your hips forward and straighten your spine to force the kettlebell upwards over your head.
  • Step 4: Pause at the top and reverse.

12. Kettlebell Turkish Get-Ups

» How to do it:

  • Step 1: Lay down flat on your back holding your kettlebell straight above your body.
  • Step 2: Slowly bend your knee so that you will be able to slowly stand up.
  • Step 3: Continue to stand up, keeping your kettlebell above your head.
  • Step 4: As you continue to stand up keep your arm straight and your back flat.
  • Step 5: Stand tall with your chest up and back straight holding the kettlebell above your head.

13. Kettlebell Sumo Deadlift High Pulls

The name is a mouthful, and a bit odd, but you will feel anything but odd after a few reps of these. This move will work your arms and upper body just as well as it does your booty.

14. Kettlebell Renegade Rows

This type of row is often done using dumbbells, but switching to kettlebells gives it a whole new feel. It’s a great upper body workout that also engages your abdominal muscles. One of my favorite kettlebell workout for weightloss for women.

15. Kettlebell Thruster

Although this exercise is usually done with a weighted bar or dumbbells, you can definitely use kettlebells too. Try to always maintain a tight midsection and contract your glutes on the lift and you’ll feel this workout all over.

Recommended reading: How to Get Rid of Lower Belly Fat Fast And Keep It Off

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