Extreme Kettlebell Cardio Workout For Women

woman doing kettlebell cardio

The Extreme Kettlebell Cardio Workout Guide For Women

From my previous post you know how important I think fitness is. That is why I am always on the lookout for great fitness equipment for woman. The best cardio workout for women must include kettlebell swings!

That’s right ladies; I said kettlebell swings. Forget about the treadmill and elliptical trainers. Those are a huge waste of time next to the ancient kettlebell. By now you may have heard of or at least seen the kettlebell and understand that this device is the real deal! Well, I’m here to tell you that it is.

The base strength endurance lift that you can perform with the kettlebell is known as the swing, and this single exercise utilizes hundreds of your working muscles and about 80% of your body’s total effort to pull it off. Read on if I have your attention.

All you need is movement

You see ladies kettlebell training is a movement-oriented style of training instead of a workout that focuses in isolating specific body parts. This is what makes it so effective. Because you are moving your body up against a constant resistance (the bell) you stand to achieve a tremendous amount of cardiovascular fitness and lean muscle mass. This is a cardio workout exercise that annihilates the fat.

The double arm swing is the base strength endurance lift of the kettlebell that is performed by you swinging it from between your legs up to chest level.

This single lift is highly exerting and will certainly get your attention the first time you try even 10 to 20 repetitions. To perform the lift, you must utilize the muscles of your hips and core to perform a technique that is known as the hip snap.

The hip snap is performed by you always flexing and extending at both your hip and knee joints to generate the necessary force to swing the bell. You must forcefully breathe with every set to maintain the tension and stability of your core throughout every swing.

You must also keep the arc of the ball tight to your body by keeping your shoulders retracted. This involves a total effort from both your mind and body. Kettlebell training is about a lot more than just “going through the motions.”

Here’s a great, fat burning kettlebell cardio workout for women you can do with a Kettlebell. The workout only involves three basic movements: Row, Clean and Press, and Swing.

Kettlebell Cardio Workout Superset

1. Kettlebell Row 2×10


2. Clean and Press 2×10

3. Rest 60 seconds

Rest 2 minutes

Swing, 4×20, rest 60 seconds

So for this workout, you’re going to start off with a superset. A superset is where you perform two exercises back to back with little to no rest in between. So complete 20 Kettlebell rows, and immediately move on to 10 Kettlebell clean and presses.

Rest 60 seconds, and repeat the superset. In the beginning, only perform two sets. As you progress, you can do up to 5 sets of each movement. Rest 2 minutes before performing the swings. For swings, show the 2-hand version.

Go all out for 20 repetitions, followed by a 60-second break. Repeat three more times for a total of 4 sets. Start off lighter, and build up as you progress.

What Kettlebells to buy?

I usually purchase a new kettlebell every few months. However, make sure the weight your purchase is slightly more than you think you can do.

For example. If you currently own a 16kg kettlebell, don’t go for a 20kg. Go for a 24kg. So for movements that you usually did ten repetitions for, you may only be able to perform 4-5 repetitions.

Build yourself up steadily to performing 10-20 repetitions with the new weight. This is how you build both strength and endurance with Kettlebells.

If you are interested in learning more about the kettlebell swing and other extreme kettlebell cardio workout ladies, then feel free to access the rest of my stuff on the subject for free. Remember that most anyone can train hard, but only the best train smart!

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