Women love Kettlebell’s because they do a great job of targeting trouble spots important to women: hips, thighs, and butt. Almost every single Kettlebell movement adequately targets these muscle groups.
But women need to be careful not to overwork these muscle groups. I don’t believe in spot reduction, and when your body burns fat, it burns fat all over your body. If you have significant levels of bodyfat in these areas, make sure you combine your kettlebel workouts with a sound diet.
So what are effective Kettlebell Workout Routines for Women? Well, just as I don’t believe in spot reduction, I don’t believe that you need a dramatically different program for women. For any goal that you have you want to simply modify a basic workout to include movements that target your trouble spots.
For example, here is a basic Kettlebell workout:
- Kettlebell Row, 2 sets of 5 repetitions, 60 seconds rest
- Kettlebell Swing, 2 sets of 10 repetitions, 60 seconds rest
- Kettlebell Overhead Press, 2 sets of 5 repetitions, 60 seconds rest
- Kettlebell Front Squat, 2 sets of 10 repetitions, 60 seconds rest
- Kettlebell Chest Press, 2 sets of 5 repetitions, 60 seconds rest
There are a few simple modifications we can make to this workout to make it more effective for women:
- Place all lower body movements in the beginning
- Add one more lower body movement into the mix
- Increase overall volume (sets and reps) of lower body movements
Now, if there is another part of your body you wish to work on, say triceps, then you can certainly add more volume to overhead and chest presses – two great kettlebell tricep movements.
In addition, you can add in tricep pullover or extensions.
As you progress with your training and become more experienced, you will be able modify any workout to suit your needs.