'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
We strongly recommend a kettlebell workout to those who wish to lose weight, tone up or increase their strength and endurance. The best part about using a kettlebell is that you can easily use it at your home or you can do it in between your gym session. It is flexible and rigorous, thus giving you a full body workout in no time. Let us look at some benefits of a kettlebell workout:
1. Using a kettlebell enables you to build your power endurance. Power endurance is basically your ability to do a particular movement for a long period of time. This further helps you with your day-to-day tasks and increases your efficiency in carrying out regular jobs.
2. There is no doubting the fact that a kettlebell workout works on your grip and your forearms. Forearms are a part of your body that are ignored in almost all workout schedules. However, it is one of the main parts in your kettlebell training routine.
3. The workout is so rigorous that your overall training time reduces manifolds. Most movements that you do are full body movements and hence a kettlebell workout is suitable for people who find it difficult to fit a workout session in their schedule.
4. Kettlebell workouts not only help you lose weight, it also helps you enhance your flexibility, your posture, your strength and your stamina.
Even though a kettlebell workout has these positives, you need to keep some points in mind:
a) Know your limits. You might just injure yourself if you try to go overboard.
b) The weight of the kettlebell matters. Be sure to choose a weight that is neither too heavy nor too light.
c) Kettlebells are extremely versatile in terms of how they can be used and what its price can be. Do your research before you invest in a kettlebell.
d) Reps are important but so is the rest and recovery period. Do not take either of them for granted.
e) Go slow and do not get into the difficult exercises at first. Build through it.
Now, let us look at a kettlebell workout for women that will help them lose weight.
#1 Kettlebell Squat
Instructions:
Also, read 5 Effective Squat Exercises That'll Shape Up Your Butt
Step 1: Hold a heavy kettlebell in front of you and make sure that your palms are facing your body, stand with your feet about shoulder width apart.
Step 2: Keep your back straight and lower your body down by bending your knees. Make sure to push your hips back. Go down until your thighs are parallel to the ground.
Step 3: Get back up and repeat.
Do 3 sets of 15 reps each.
Shop Kettlebells Online at the Best Price
#2 Kettlebell Swings
Instructions:
Step 1: Stand with your legs about hip-width apart. Your toes must point out.
Step 2: Bend your knees and squat down such that the kettlebell is hanging between your legs.
Step 3: Keep your back straight and your core engaged. Push through your feet and hips and straighten your legs to swing the kettlebell in front of you. Go until your hands reach your shoulder level.
Step 4: Come back to the starting position. Let the weight swing back from in between your legs. Repeat.
Do 3 sets of 15 reps each.
#3 Lunge and Pass
Instructions:
Step 1: Stand with your right foot in front of your left foot. Hold a kettlebell in your right hand and keep your arms by your side. Your left heel must be off the floor.
Step 2: Bend your knees and lower your body towards the floor such that your left knee touches the ground and your right knee forms a 90-degree. Simultaneously, pass the kettlebell to your left hand from under your leg.
Step 3: Get back to the initial position and repeat the motion for the other side. Pass the kettlebell back to your right hand when you do it. This makes 1 rep.
Do 2 sets of 20 reps each.
#4 Kettlebell Clean and Press
Instructions:
Step 1: Stand with your feet about shoulder width apart. Place a kettlebell in front of you.
Step 2: Bend your knees, push your hips back and grab the kettlebell with your right hand and swing it back between your legs.
Step 3: Quickly, push your hips forward and straighten your legs to swing the weight forward. Once it reaches the torso level, pull it back to make the bell rest on your wrist. Here, the weight will be below your shoulder level. Make sure that your elbow is resting on your chest.
Step 4: Push the kettlebell up and extend it over your head.
Step 5: Get it back to the initial position and repeat.
Do 2 sets of 15 reps each on both sides.
#5 Windmill
Instructions:
Step 1: Stand with your feet a little more than shoulder-width apart. Hold a kettlebell in your right hand and extend it over your head.
Step 2: Lower your torso down and bend at your hips until your left-hand touches the ground. Look at the weight as you do this movement.
Step 3: Get back to the initial position and repeat.
Do 2 sets of 12 reps each on both sides.
