Kettlebell Workout Training Guide for Women

Posted by Gymsportz Fitness on August 28th, 2019

Kettlebells in Singapore are some of the most popular types of free weights for women. That's because kettlebell workouts can decrease body fat and tone muscles without adding bulk. Unlike dumbbells and other free weights, kettlebells help build strength by increasing the amount of lean muscle tissue so you can be stronger and leaner without looking like a bodybuilder. To get the most out of your kettlebells in Singapore, follow this workout training guide for women.

Single arm deadlift:

What you need: One kettlebell

How to do it:

This is a good beginner exercise because it allows your body to get familiar with this type of free weight. As easy as it may seem, though, it will certainly raise your heart rate. This move exercises your glutes, hamstrings, quads, hips, core, and back.

To do it, stand with your feet shoulder width apart and your toes pointing forward. Reach for the kettlebell by bending your knees and your upper body forward. Stand up by extending your legs and bringing your hips forward. There’s a need to bring the kettlebell higher—just hold on to it while your one arm is extended. Repeat 15 times for both arms for each round.

Curl to squat and press:

What you need: Two kettlebells

How to do it:

This full-body workout that targets upper, core, and lower body muscles is actually pretty simple. You will just add some moves to your normal squats.

First, hold one kettlebell in each hand and get into a low squat position. The weights should not be touching the ground when you hold them down in front of you. Before standing up, curl your arms up until the kettlebells reach your shoulders. Then, drive your body up to a standing position while raising your arms overhead. Repeat 15 times for each round.

Kneeling thrust to press:

What you need: Two kettlebells and a mat

How to do it:

This is another full-body workout that will surely help shed calories and tone muscles. First, sit on your shins on a mat. Hold a kettlebell in each hand just above your shoulders. Start moving by rising up to your knees while pressing the kettlebells overhead, bringing them close together at the top but not allowing them to touch. Then, lower back down to the starting position. Repeat 15 times or do as many as you can for 10 minutes.

About the Author

Mr. Chen, Sales Manager, Gymsportz Fitness

Gymsportz.sg is one of the leading exercise equipment online suppliers in Singapore. It was founded in 2009. They provide a huge variety of home use and various commercial equipment suiting the corporate and individuals’ need for fitness equipment.