Best Beginner Workouts With Kettlebells For Women

The Kettlebell Upright Row targets your shoulders and improves muscle activation by allowing you to pull the kettlebell in different directions. It's a great way to build strength in your upper body while using a kettlebell.

How to do it

1. Stand with your feet shoulder-width apart.
2. Hold the kettlebell handle with both hands using an overhand grip.
3. Pull your elbows up past your shoulders, keeping the kettlebell close until it reaches your upper chest.
4. Lower the kettlebell back to the start position in a controlled manner.

The Kettlebell Row is a great exercise for strengthening your back. It involves using one kettlebell, which helps you focus on one side of your body at a time and improves core stability while maintaining posture.

How to do it

1. Stand with your feet hip-width apart, holding a kettlebell in your left hand.
2. Bend your hips back until your torso is at a 45-degree angle to the floor.
3. Pull the kettlebell up towards your torso by bending your left elbow.
4. Lower the kettlebell back to the starting position and repeat on the other side.

The Kettlebell Alternating Row is a back-strengthening exercise that also works your shoulders and biceps. By alternating lifts, you give each side time to rest and focus, making it effective for building strength and muscle.

How to do it

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold a kettlebell in each hand at your sides, palms facing you.
3. Bend at your hips to lean your torso forward, keeping kettlebells under your shoulders.
4. Lift one kettlebell towards your body by pulling your elbow back.
5. Pause briefly at the top, then lower the kettlebell back down.
6. Switch to the other side and repeat.
7. Keep your core tight and back straight throughout.

The Single Arm Kettlebell Deadlift is an exercise that improves strength and stability by using one kettlebell. This move targets your hamstrings, glutes, and lower back while working your core to keep your body steady.

How to do it

1. Hold a kettlebell in one hand.
2. Stand with feet shoulder-width apart.
3. Keep your back straight.
4. Hinge at your hips and lower the kettlebell towards the ground, stopping just above the floor.
5. Avoid twisting your body as you reach down.
6. Engage your glutes and hamstrings to drive your hips forward and stand up straight.
7. Switch to the other arm and repeat.

The Kettlebell Halo is a simple exercise that works your shoulders and helps improve their mobility. It involves moving a kettlebell around your head, which also engages your core for stability.

How to do it

1. Stand up straight and hold the bottom of a kettlebell in front of your chin.
2. Circle the kettlebell around your head from right to left, keeping it close to your head.
3. Return to the starting position and then circle it from left to right.
4. Repeat these circles for the desired number of times.

The Kettlebell Suitcase Deadlift is a single-arm exercise that works your legs and core. It helps strengthen your quads and promotes better balance by focusing on one side at a time.

How to do it

1. Stand with your feet shoulder-width apart and arms at your sides.
2. Hold a kettlebell in one hand, keeping your arm extended.
3. Keep your feet flat on the ground as you lower your body.
4. Bend your knees and push your hips back, keeping your chest up and back straight.
5. Lower down until your thighs are parallel to the ground and the kettlebell is near your feet.
6. Push through your heels to return to standing, engaging your glutes and extending your knees.

The Kettlebell Sit Up and Press is a strength exercise that combines a sit up with an overhead press. It works your core and shoulders, helping to build strength in both areas.

How to do it

1. Lie on your back with your knees bent and feet flat on the floor, holding a kettlebell on your chest.
2. Push the kettlebell over your chest as you sit up, bringing your torso to a vertical position.
3. Lower back to starting position and repeat for your desired number of reps.

The Standing Kettlebell Calf Raise is an exercise that strengthens your calves while using kettlebells for added weight. By standing on an elevated surface, you can achieve a greater stretch and improve muscle activation in your calves.

How to do it

1. Hold a kettlebell in each hand.
2. Stand with your feet on a sturdy elevated surface (like a plate) so your heels can drop off.
3. Allow your heels to sink down, stretching your calves.
4. Push through the balls of your feet to lift your heels up.
5. Pause briefly at the top of the movement.
6. Lower your heels back down slowly, keeping tension in your calves.
7. Keep a slight bend in your knees and engage your core for stability.