In response to the question: “What is the best workout routine for women with kettle bells?” we’ve put together the following.
The best kettlebell workout for women is a workout that works toward the goals of the woman in question. Without the knowledge of what those goals are and just taking the areas that most women are concerned with:
- Belly
- Bum
- Thighs
- Upper arms
Check the video at the bottom of this page.
IF we want to keep things simple, and also ignore the condition or technique of the subject then the best workout routine with kettlebells is:
DAY 1
- 12 × Goblet squat (double arm)
- 12 × Curl into press and triceps extension (double arm)
- 12 × Stiff-legged deadlift (double arm)
6 rounds
With rest between sets and rounds.
All are performed slowly and with the objective being to increase strength and muscle mass.
For the cardio, to decrease body fat:
DAY 2
HIIT
20 double-arm kettlebell swings
10 jumping jacks
12-minute EMOM
To be performed at an intense pace. Work hard to get the work done within the minute so that you have more rest before the next minute hits.
Repeat the days one more time in the week if the subject is more conditioned, which would look like this:
DAY 1 STRENGTH HEAVIER WEIGHT
DAY 2 CARDIO LIGHTER WEIGHT
DAY 3 STRENGTH HEAVIER WEIGHT
DAY 4 CARDIO LIGHTER WEIGHT
Between days 2 and 3 you can program a day off, after day 4 you can have two days off.
A video to learn how to swing for beginners can be found below.
