Smiles just light our faces when we see more women interested in getting healthy and working out. It makes us happy to see an increasing number of women getting into some sort of exercise program.
What we like to see even more is that more women every day are finally seeing the truth behind the myths of lifting weights, thus those women are picking up more weights and getting stronger.
Misconceptions Vanished and the Truth Revealed
For years, women avoided pretty much anything over 5 lbs when lifting, unless they were seriously competitive bodybuilders. The fear of getting bulky had women avoiding the weights like the plague, and now we know that that just is not going to happen.
Without lots of testosterone, getting bulky just will not happen. For that reason, weightlifting is no longer the thing to avoid, but embrace. As far as lifting weights goes, kettlebells have become enormously popular in the female circle. What we have below are some of the top kettlebell workouts for women to do, ultimately leading to a thinner, healthier, stronger you.
Kettlebell Workouts For Women: Starting Out
Firstly, you need to get a kettlebell that you can lift at least somewhat easily. You can go outside your comfort zone a little further down the line. This first workout will have you doing 3 sets of 12 for each of the following exercises:
- Push-ups (yes, just regular old push-ups)
- Squat and Press
- Single Arm Deadlift
- Kettlebell Row
Do 3 sets of 12 for each exercise, with a maximum of 1 minute rest between each exercise/set.
Kettlebell Workouts For Women: All Core
Working your core muscles is very important, as it sets the stage for everything else to come. A strong core guarantees more weight you can lift, better posture, and better form for the exercises.
Here are some exercises you can use for some core-building:
- Squat and Press
- Turkish Get Up
- Side Lunge
- Single Leg Deadlift
All of these exercises focus on your core, so proper form is crucial. Additionally, you should do only half the reps on the Turkish Get Up, meaning 3 for each side, making a total of 6 reps per set, rather than the 12 for the other exercises. The rest period in between is the same.
This workout is going to blast some fat and leave you feeling drained, which is how it should be. The exercises you do are:
- Knee Lift (running in place, bringing the knee up as high as possible)- 50 reps (each leg up and down is one rep. Left up and down, right up and down= 1 rep)
- Kettlebell Side Lunge- 8 reps per side, total of 16 reps per set
- Kettlebell Swing- 20 reps per set
- Squat and Press- 10 reps on each side, totaling 20 reps per set
- Turkish Get Up- 6 reps per set in total, 3 per side
Remember your rest period in between each exercise/set.
Kettlebells are different than your standard dumbbells or barbells, so proper form is especially important. Getting and maintaining proper form is the major key in successful workouts.As long as you keep your form proper, you will enhance the efficacy of your workout and reduce the risk of injury. Now, go get strong!