STRENGTH TRAINING, CARDIO CONDITIONING AND CORE! This full body kettlebell workout will fire up every major muscle group + torch calories at home! Don't have a kettlebell? Sub a single heavy dumbbell!
This Kettlebell Workout for Women mixes strength training, conditioning, and continuous core work. Grab a medium-to-heavy kettlebell and press 'play' to follow along with this guided full body workout video!
We re-filmed this workout to improve the video and audio quality, but you can try the original here -- https://youtu.be/De8KTVqRhFU
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THE WORKOUT: Full Body Kettlebell Workout For Women
►EQUIPMENT: Medium kettlebell or substitute one heavy dumbbell. I suggest a 10-30 lb kettlebell. I’m using a 25 lb kettlebell in this video, which is heavy for me and made this workout very challenging.
►INSTRUCTIONS:
74Circuits
6 Exercises Per Circuit (a strength exercise and a power exercise)
Timed Intervals (40 seconds of work, 20 seconds of rest for the strength exercise. 30 seconds of work, 10 seconds of rest for the power exercise.)
Repeat Each Circuit x2 Sets
►Workout Outline:
CIRCUIT 1:
1. Strength: Kettlebell Pick Up Squats
2. Power: Clean + Front Squat + Overhead Press
3. Strength: Split Lunge + Bicep Curl Right
4. Power: Staggered Stance Kettlebell Swing Right
5. Strength: Split Lunge + Bicep Curl Left
6. Power: Staggered Stance Kettlebell Swing Left
REST 40-60 seconds X2 Sets
CIRCUIT 2:
1. Strength: Squat + Upright Row + Walk Out To Push Up
2. Power: 2 Push Ups x 2 Burpees
3. Strength: Single Arm Row OR Balance Row Right
4. Power: Narrow to Wide Kettlebell Swing Right Hand Only
5. Strength: Single Arm Row OR Balance Row Left
6. Power: Narrow to Wide Kettlebell Swing Right Left Only
CIRCUIT 3:
1. Strength: Curtsy Lunge + Narrow Squat + Pass
2. Power: Curtsy Lunge + Around the World
3. Strength: Staggered or Single Leg Deadlift Right
4. Power: Tap Back + High Pull Right
5. Strength: Staggered or Single Leg Deadlift Left
6. Power: Tap Back + High Pull Left
CIRCUIT 4: BONUS CORE
1. Standing Around The World Kettlebell Pass
2. Kettlebell Glute Bridges
3. Seated Kettlebell Twist
Learn more about the benefits of kettlebell workouts in this post:
www.nourishmovelove.com/kettlebell-hiit-workout-for-women
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TRY MORE of My POPULAR Kettlebell Workouts on YouTube:
► 30-Minute Kettlebell Leg Workout -- https://youtu.be/c2WlX0YJva0
► 30-Minute Legs + Abs Kettlebell AMRAP -- https://youtu.be/_3VnlAVTpzg
► 30-Minute Kettlebell Cardio Workout -- https://youtu.be/cvloMRYqCZc
► 30-Minute Full Body Kettlebell Workout -- https://youtu.be/2irjMH4ToDw
► 35-Minute FULL BODY Kettlebell Workout -- https://youtu.be/mNU5OZ186x0
► 35-Minute NO JUMPING KB Workout - https://youtu.be/rbxqRj-dBOo
► 45-Minute Kettlebell Pyramid - https://youtu.be/CTocEi6Htho
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