Kettlebells are a great fitness tool in a workout, as they can help you burn fat, get fit and tone up. Fitness coach Nicki Petitt is here with a full body kettlebell workout for women…
Kettlebell training combines weight training with high-intensity cardio while burning fat. It will help to improve your cardiovascular fitness, as you’ll feel your heart rate go up, and can also help you improve your muscular strength, endurance and flexibility.
How to work out with a kettlebell
Many of the moves you can do with a kettlebell will strengthen more than one body part at the same time, making them the perfect tool for w full body workout. Many exercises will also improve your core strength and stability, which in turn will benefit you in other areas of life. Plus, kettlebells are great for developing explosive power and speed.
Depending on the exercises you do, you may be boosting your strength and having an aerobic workout at the same time. The kettlebell swing is a prime example. Finally, you can train your entire body with just one kettlebell.
If you’re new to doing kettlebell workouts, we would strongly recommend starting with a light weight to begin with, such as 4kg or 6kg, while you focus on technique and get used to the exercises first. Once you get stronger and more familiar with the exercises, you can increase the weight to 8,10 or 12kg and beyond.
How to do this full body kettlebell workout
Before embarking on this full body kettlebell workout, first complete a thorough workout to prepare your body. Click here for a 10-minute full body warm up routine.
These moves will train your entire body. Perform three to four sets of each exercise, having a rest period of 30 seconds to one minute in between each one. Aim for eight to 12 repetitions.
Full body kettlebell workout for women
KET TLEBELL BENT OVER ROW
- Good for your upper back
- Stand up with the kettlebell resting in both hands.
- Brace your core, retract your shoulders and hinge at the hips into a bent over position.
- With your palms facing inwards holding the kettlebell, row your elbows to your core, squeezing between the shoulder blades.
- Tip: don’t hunch your back, always brace the core and retract the shoulders.
KETTLEBELL THRUSTER
Good for a full-body fire-up– works your legs, glutes, core and arms
- Sit the hips back and lower into a goblet squat, bracing the core and holding the kettlebell in two hands, snug to your chest
- At the bottom of the squat, drive the kettlebell upwards, straightening your arms as you push through your heels to standing. Squeeze the glutes at the top of the movement and keep your biceps near your ears.
- Return to the goblet squat and repeat the combo move.
KETTLEBELL DEADLIFT
Good for the hamstrings, glutes, lower back and core
- Start in the standing position, with the feet shoulder-width apart. Hold the kettlebell in both hands, hanging the arms straight down the centre of your body.
- Push your bottom backwards, hinging at the hips and maintaining a straight back.
- Lower the kettlebell to the floor with straight arms, keeping them close to your shins.
- Pause at the bottom when you feel the hamstrings tighten.
- Drive your hips forward to stand tall and squeeze the glutes.
- Tip: don’t hunch your shoulders in the deadlift, nor arch your back or lean backwards when standing.
KETTLEBELL OVERHEAD TRICEPS EXTENSION
Good for the triceps (rear upper arms) and core
- Standing with your feet shoulder-width apart, brace your core, tuck your pelvis under and lift the kettlebell overhead in two hands, with your palms facing inwards.
- Slowly lower the kettlebell behind your head, making sure you keep your elbows narrow, not allowing them to flare out to the sides too much.
- Once the forearms move beyond parallel to the floor, drive the kettlebell back up to the starting point.
- Tip: make sure you don’t lock your elbows out at the top of the exercise. Keep them slightly soft.
RUSSIAN KETTLEBELL SWING
Good for muscular endurance, and strong glutes and core
- Standing with your feet shoulder-width apart, place the kettlebell slightly in front of you on the floor.
- Hinging at the hips (think about pushing your bottom towards the wall behind you) and keeping a flat back, grasp the kettlebell and pull back between your legs to create the start of the motion.
- Drive your hips forward to send the kettlebell up to shoulder height. Your arms should be relaxed, and the swing should be generated from the hips, not the arms.
WEIGHTED REVERSE LUNGE
Good for your lower body (glutes, quads, hamstrings, calves, abdominals) and also increases the flexibility of the ankles and feet
- Hold the kettlebell upside down, snug to the chest.
- Brace your core, lunge the right leg backwards, keeping the front knee behind the toe, chest up, eyes forward.
- Ensure the back leg is an inch or two off the floor, and keep the core tight.
- Return your leg back to standing feet shoulder-width apart. Repeat on the left leg.
- To make it harder, add four pulses at the bottom of the reverse lunge.
- Tip: don’t hunch your shoulders and keep your back straight and chest up. Keep the kettlebell close to you.
Find out more about Nicki’s workouts @nickipetitt.
Photos: Eddie Macdonald | Model: Nicki Petitt | Art director: Xavier Robleda | Clothing: Women’s Under Armour Run Anywhere Crop, Women’s Under Armour Seamless Low Long Heather Sports bra, Under Armour Machina trainers, visitunderarmour.co.uk.
