A Kettlebell is one of the best ways of improving your physique,
health, and fitness levels. The secret to it's effectiveness comes from
it's unique structure. The weight is centered below a thick handle, so
when you swing it, press it, or snatch it, nearly every single muscle in
your body has to work hard to counteract the momentum.
Here are 2 intense Kettlebell workouts for women who want to get started with high intensity Kettlebell training:
Kettlebell For Women Workout #1
2 rounds of:
Perform this first workout as a circuit. A circuit is where you perform exercises back to back with little to no rest in between each exercise. Rest 2 minutes after the entire circuit is over, then repeat.
Start off with 20 2-arm KB Swings, then move straight onto 15 pushups. If you can not perform 15 pushups in a row, then take a break in between, or substitute the movement for Pushups on Knees.
After the pushups, perform 10 repetitions of KB Front Squats, then complete the circuit with 5 Pullups. If you can not perform 5 pullups, then substitute the movement with Jumping Pullups for higher repetitions.
Rest 2 minutes and repeat the circuit over. Work up to 5 circuits.
Kettlebell for Women Workout #2
5 minutes of:
Rest 2 minutes
5 minutes of:
For this workout, you will alternate between two exercises non stop for 5 minutes. Rest for 2 minutes, then alternate between another set of exercises for 5 minutes non stop.
The first set is the KB overhead walking lunge and Feet elevated Pushups. You feet are elevated on a surface as you perform a pushup. These can be replaced by regular or knee pushups.
The second group is the Squat Jump and 2-arm KB Snatch. Squat jumps can be replaced by regular squats.
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Here are 2 intense Kettlebell workouts for women who want to get started with high intensity Kettlebell training:
Kettlebell For Women Workout #1
2 rounds of:
- KB 2-arm Swings, 20 repetitions
- Pushups, 15 Repetitions
- KB Front Squat, 10 repetitions
- Pullups, 5 repetitions
- Rest 2 minutes
Perform this first workout as a circuit. A circuit is where you perform exercises back to back with little to no rest in between each exercise. Rest 2 minutes after the entire circuit is over, then repeat.
Start off with 20 2-arm KB Swings, then move straight onto 15 pushups. If you can not perform 15 pushups in a row, then take a break in between, or substitute the movement for Pushups on Knees.
After the pushups, perform 10 repetitions of KB Front Squats, then complete the circuit with 5 Pullups. If you can not perform 5 pullups, then substitute the movement with Jumping Pullups for higher repetitions.
Rest 2 minutes and repeat the circuit over. Work up to 5 circuits.
Kettlebell for Women Workout #2
5 minutes of:
- KB Overhead Walking Lunge, 10 repetitions (5 each leg)
- Feet Elevated Pushups, 10 repetitions
Rest 2 minutes
5 minutes of:
- Squat Jumps, 10 repetitions
- 2-Arm KB Snatch, 10 repetitions
For this workout, you will alternate between two exercises non stop for 5 minutes. Rest for 2 minutes, then alternate between another set of exercises for 5 minutes non stop.
The first set is the KB overhead walking lunge and Feet elevated Pushups. You feet are elevated on a surface as you perform a pushup. These can be replaced by regular or knee pushups.
The second group is the Squat Jump and 2-arm KB Snatch. Squat jumps can be replaced by regular squats.