SWING INTO FITNESS WITH THESE KETTLEBELL WORKOUTS

Kettlebells have been used by fitness enthusiasts for hundreds of years. Seriously — hundreds of years! And while it’s true that they’ve just recently re-entered the mainstream fitness market, it’s for good reason.

The uneven distribution of weight within the kettlebell requires more muscular engagement during lifing and swinging movements, meaning you’ll end up blasting more calories throughout your workout.

So if you haven’t jumped on the kettlebell bandwagon yet, check out these kettlebell moves provided by Empower Fitness and mix and match them to develop a few different kettlebell workouts for women, like this Tone in 15 Routine.

Empower Fitness put together this fun Tone in 15 Routine to tone the entire body, even when you’re short on time.

Kettlebell Deadlift: Works legs and butt

  • Stand with feet hip-width apart, knees slightly bent.
  • Hold the kettlebell with both hands in front of legs.
  • Bend over from hips, shifting hips back, and lower weight toward fl oor.
  • Stop when you feel a stretch in your hamstrings, then slowly rise up to the starting position.
  • Keep your back fl at and the weight close to your legs as you lower and lift.
  • Do 10–15 reps.

kettle bell bent over row

Crossover pull: Works legs, shoulders and core

  • Stand with legs shoulder-width apart, toes turned out slightly.
  • Hold kettlebell in right hand, left hand on hip.
  • Raise kettlebell up over right shoulder, elbow slightly bent.
  • Squat and lower kettlebell across body to outside of left knee, maintaining same slight bend in elbow throughout the move.
  • Return to starting position, raising arm back up over right shoulder.
  • Do all reps on one side, then switch arms and repeat.
  • Do 1 set of 10–15 reps per side.

Plie pulse: Works legs, inner thighs, butt and shoulders

  • Stand with feet wide, knees slightly bent, and toes turned out.
  • Hold kettlebell with both hands and extend arms overhead.
  • Squat into a plié and do 10 small pulses, rising up a few inches and then sinking back into the plié with each pulse.
  • Keep your back straight and don’t let your butt stick out behind you.
  • After the last pulse, straighten legs and rest for 30 seconds.
  • Do up to 3 sets.

Renegade row: Works back and core

Kettlebell Workout 3.indd

  • Get in plank position on the floor with hands slightly wider than shoulders and one hand holding kettlebell. (Step feet wide for greater stability or lower onto knees if necessary.)
  • Contract abs so body is straight from head to feet.
  • Pull kettlebell to the side of your chest, trying to keep your shoulders and hips as square to the fl oor as possible. Contract your back muscles and hold for 1 count.
  • Lower weight to starting position. Do all reps with one arm then switch sides and repeat.
  • Do 1 set of 10–15 reps per side.

Biceps curl: Works biceps

kettlebell biceps curl

  • Stand with feet shoulder-width apart, knees slightly bent.
  • Hold kettlebell in one hand at your side, palm facing forward; place other hand on hip.
  • Slowly curl kettlebell toward chest, keeping upper arm stationary.
  • Contract biceps for 1 count, then slowly return to starting position.
  • Do all reps on one side then switch arms and repeat. Lift opposite foot for a greater challenge.
  • Do 10–15 reps per side.

Oblique twist: Works obliques

  • Sit with legs together, knees bent and feet raised several inches.
  • Hold sides of kettlebell handle with both hands in front of chest, elbows bent.
  • Lean back until your abs engage, keeping chest high and back straight.
  • Twist upper body to one side, lowering kettlebell almost all the way to the floor, then twist to the other side to complete rep. Keep hips and legs still.
  • Begin with heels on floor if this is too challenging.
  • Do 15–20 reps.

Log chop: Works legs, backs and core

  • Stand with feet shoulder-width apart and hold kettlebell with both hands to right side, just above shoulder height and elbows slightly bent.
  • Squat slightly and twist at the waist as you lower kettlebell across body to outside of left knee; try to keep arms bent the same amount throughout the move and keep weight evenly distributed on both feet.
  • Straighten legs and bring kettlebell back up to starting position.
  • Do all reps on one side, then switch sides and repeat.
  • Do 10–15 reps per side.

Triceps extension: Works triceps

  • Stand with feet hip-width apart (or sit if it’s more comfortable), knees soft, and abs tight.
  • Hold kettlebell with both hands behind your head, elbows and palms facing up and elbows close to ears.
  • Straighten arms overhead, keeping upper arms still.
  • Contract muscles along the back of your upper arm for 1 count, then lower weight to starting position.
  • Do 10–15 reps.

Weighted Situp: Works abs

  • Lie face up with knees bent and feet fl at.
  • Hold sides of kettlebell handle with both hands close to chest, elbows bent.
  • Roll up, lifting back off the floor completely and pressing kettlebell straight up over hips.
  • Return to starting position, rolling down one vertebra at a time.
  • Do 10–15 reps.

Helicopter: Works core

  • Stand with feet shoulder-width apart and hold kettlebell with both hands overhead.
  • Lean upper body to your left, circle arms and upper body around to the back and then over to the right in one full circle.
  • Keep hips still throughout the movement; only your upper body should move.
  • Do 10–15 circles in each direction.

QUICK KETTLEBELL CIRCUIT FOR WOMEN

instead of performing all of the exercises listed above, try this quick circuit to get your heart pumping. Perform three rounds of the following five exercises.

  1. Minute 1: Renegade row with pushup. Perform a pushup after each row. Switch sides after 30 seconds
  2. Minute 2: Plie squat with calf raise. Instead of pulsing as explained above, perform full squats. At the very bottom of the squat, pause and lift your heels off the ground into a calf raise for a count of one. Return to standing and continue.
  3. Minute 3: Crossover pull.
  4. Minute 4: Deadlift.
  5. Minute 5: Oblique twists.

Rest for one minute following each round before performing the circuit again.

5-MINUTE LEG WORKOUT

Add this to your running, cardio or regular strength training routine to really kill your legs.

  1. Minute 1: Lunge with one-arm overhead press. Hold the kettlebell by the handle at shoulder-height in your right hand, your palm facing outward. Stand with feet shoulder-width apart. Lunge forward with your left foot. Bend your knees and lower yourself into a full lunge. At the bottom of the lunge, press the kettlebell up over your head into a shoulder press. Lower the kettlebell back to start and return to a standing position.
  2. Minute 2: Lunge with one-arm overhead press, opposite side.
  3. Minute 3: 1-legged deadlift. Perform the same deadlift exercise, but balance on one leg while performing the exercise. Switch legs after 30 seconds.
  4. Minute 4: Plie with pulse.
  5. Minute 5: Goblet squat. Hold the kettlebell handle with both hands in front of your chest, as though you were holding a large goblet. Stand with your legs slightly wider than shoulder-width apart, your toes angled outward. Keeping your elbows in toward your sides, your heels on the ground and your back straight, squat down until your elbows can touch the inside of your knees. Return to standing.

Empower 3-in-1 KettlebellGREAT AT-HOME KETTLEBELL ALTERNATIVE

While kettlebells themselves aren’t overly expensive, they can start adding up if you purchase a set of kettlebells at different weight increments.

Instead of purchasing three to five separate kettlebells, look for adjustable kettlebells that enable you to add or remove weight from a single bell. There are a number of options on the market, but we’ve tried and liked Empower’s 3-in-1 Kettlebell.

It’s sturdy, easy-to-use and affordable at only $40, so you can even purchase two without breaking the bank.