1
Kettlebell Around the Body
2
Kettlebell Around the Head
3
One-Arm Kettlebell Swing
4
Goblet Squat
5
Kettlebell Upright Row
6
Alternating Kettlebell Swing
7
One-Arm Kettlebell Clean
8
Kettlebell Shoulder Press
9
Two-Arm Kettlebell Swing
10
Kettlebell High Pull
11
One-Arm Kettlebell Snatch
12
Kettlebell Kneeling to Stand Up
13
Kettlebell Windmill
14
Kettlebell Russian Twist
15
Kettlebell Side Bends
16
Two-Arm Kettlebell Swing
17
Kettlebell Good Morning
18
Kettlebell Suitcase Deadlift
Recommended number of laps
Repeat all steps once.
Take 30 seconds pauses between steps.
Workout duration
This workout should take about 25 minutes to complete it.
Workout info
Try this High Intensity Interval Training (HIIT). This is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. Whether you're looking to build muscle, increase your strength, or burn fat, this full-body kettlebell workout will help you.
Workout description
Easy, female workout for the gym.

Kettlebell Kneeling to Stand Up frame #1

Kettlebell Kneeling to Stand Up frame #2

Kettlebell Kneeling to Stand Up frame #3

Kettlebell Kneeling to Stand Up frame #4

Kettlebell Kneeling to Stand Up frame #5

Kettlebell Kneeling to Stand Up frame #6

Kettlebell Around the Body

for 30 seconds

Hold the kettlebell with both hands in front of you and stand with your feet shoulder width apart.

Release the kettlebell into your right hand and move both arms behind your back.

Grab the bell with your left hand and bring it back to the front (completing a full circle around your body).

You are back in the starting position. Repeat the exercise according to the training plan with switching directions with every rep.

Kettlebell Around the Head

for 30 seconds (both sides)

Stand in a strong and stable shoulder width position. Grasp a kettlebell with both hands with the bell in front of your chest. Look in front of you without moving your torso.

Rotate the kettlebell around your head until you are back in the starting position. Focus on the action in your shoulders and shoulder blades.

Reverse the direction of the rotation after each repetition. Repeat the exercise according to the training plan alternating sides.

One-Arm Kettlebell Swing

for 30 seconds (each arm)

Place one kettlebell in front of your feet. Push back with your butt and bend your knees. Make sure that your back is flat and look straight ahead. Grab a kettlebell with one hand and an overhand grip.

Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out until it reaches at a height of your shoulders.

Let the kettlebell swing back between your legs. Repeat the exercise according to the training plan then switch arms.

Goblet Squat

for 30 seconds

Stand holding a kettlebell by the horns close to your chest. Stand with your feet wider than shoulder width apart.

Squat down between your legs until your hamstrings are on your calves or take a sharp angle. Keep your chest and head up and your back straight. At the bottom position, pause for a second.

Return to the starting position and repeat the exercise according to the training plan.

Kettlebell Upright Row

for 30 seconds

Hold a kettlebell with both hands and stand straight up. Move your legs so that they are shoulder width apart. Your toes should be facing out.

Pull the kettlebell upward until it is just under your chin. Keep your elbows out to the side.

Lower your arms back down to the starting position and repeat the exercise according to the training plan.

Alternating Kettlebell Swing

for 30 seconds

Place one kettlebell in front of your feet. Push back with your butt and bend your knees. Make sure that your back is flat and look straight ahead. Grab a kettlebell with your right hand and an overhand grip.

Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out until it reaches at a height of your shoulders.

Once at shoulder height, release the kettlebell momentarily mid-air to switch hands so the kettlebell is now in your left hand.

Let the kettlebell swing back between your legs. Repeat exercise according to the training plan alternating arms.

One-Arm Kettlebell Clean

for 30 seconds (each arm)

Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.

Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.

Return the kettlebell to the starting position. Repeat the exercise according to the training plan then switch arms.

Kettlebell Shoulder Press

for 30 seconds (each arm)

Clean the kettlebell to your right shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so.

Press the kettlebell directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other arm stationary.

Lower the pressed kettlebell to the starting position. Repeat the exercise according to the training plan then switch arms.

Two-Arm Kettlebell Swing

for 30 seconds

Place one kettlebell in front of your feet. Push back with your butt and bend your knees. Make sure that your back is flat and look straight ahead. Insert your fingers in a kettlebell, with both hands and overhand grip.

Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out until it reaches at a height of your shoulders.

Let the kettlebell swing back between your legs and repeat the exercise according to the training plan.

Kettlebell High Pull

for 30 seconds (each arm)

Place one kettlebell in front of your feet. Bent over. Push back with your butt and bend your knees. Make sure that your back is flat and look straight ahead. Hold the kettlebell with your right hand.

To perform a basic high pull, swing the kettlebell, stand up, pull the kettlebell up, bending your elbow.

Let the kettlebell swing back to the starting position. Repeat the exercise according to the training plan then switch arms.

One-Arm Kettlebell Snatch

for 30 seconds (each arm)

Place the kettlebell between your feet. Bend your knees and push your butt back. Grab a kettlebell with your right hand.

Look straight ahead and swing the kettlebell back between your legs.

Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the kettlebell locked out over your head.

Lower the kettlebell to the starting position. Repeat the exercise according to the training plan then switch arms.

Kettlebell Kneeling to Stand Up

for 30 seconds (each arm)

Get into the kneeling position holding a kettlebell with both hands in front of you.

Step up with your left leg while keeping weight on your right knee.

Get up into the standing position, driving through your left heel. Bring your right foot forward and stand up nice and tall.

Lunge the left leg backward and sink down into a kneeling position on the left knee.

Bring the right leg down into the starting position and repeat the exercise according to the training plan, switching legs.

Kettlebell Windmill

for 30 seconds (each side)

Place a kettlebell in front of your right foot and grab it with your right hand. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.

Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.

Bending at the hip to left side, sticking your butt out, slowly lean until your torso is parallel to the floor. Keep your eyes on the kettlebell that you hold over your head at all times. Pause for a second.

Reverse the motion back to the starting position. Repeat the exercise according to the training plan then switch arms.

Kettlebell Russian Twist

for 30 seconds

Sit down on the floor with your legs fully extended and your upper body upright. Grab the kettlebell by the horns with both hands in front of your abdominals with your arms slightly bent. Slowly lift your legs up off the floor. Your knees should also be bent slightly. Slightly move your upper body back to help keep you balanced during this exercise.

Move the kettlebell to the left side.

Come back to the starting position and then repeat the movement but this time to the right side of the body. Repeat the exercise according to the training plan alternating sides.

Kettlebell Side Bends

for 30 seconds

Stand with your feet hip width apart. Your arms should be hanging next to your body, holding the kettlebell in your right hand.

Slide it down to your right leg as far as you can by laterally flexing your spine. Keep your left hip still. You will feel a stretch between your left hip and lower ribs. Pause for a second.

Raise your body back to the starting position, squeezing and crunching your left side muscles. Repeat the exercise according to the training plan then switch sides.

Two-Arm Kettlebell Swing

for 30 seconds

Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out until it reaches at a height of your shoulders.

Let the kettlebell swing back between your legs and repeat the exercise according to the training plan.

Kettlebell Good Morning

for 30 seconds

Hold the kettlebell behind your neck with both hands. Keep your back tight, shoulder blades squeezed together, and your knees extended.

Begin by bending at the hips, moving them back as you bend over to be almost parallel with the floor. Keep your back arched and your spine in a proper alignment.

Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position. Repeat the exercise according to the training plan.

Kettlebell Suitcase Deadlift

for 30 seconds

Stand with your feet hip width apart. Your arms should be hanging next to your body, holding the kettlebell in your right hand.

Bending at the hips, slowly lower the kettlebell to the floor, next to your right foot.

Extending your hips, go back up to the starting position. Repeat the exercise according to the training plan then switch arms.