Skip to main content

Kettlebell Workout for Women (Workout Wednesday Videos)

By July 30, 2014August 27th, 20145 Comments

 Guest Post by Neghar Fonooni author of Lean and Lovely

If you are looking for a different style of workout, you have come to the right place. My beautiful friend and fitness diva Neghar has graciously shared 9 KILLER exercises to get your booty in Tip-Top shape for those short shorts and sexy dresses. Make sure you see how I combined them to make one KICK *SS workout at the bottom of this page.

 One-Arm Swing

Two-Arm Swing

Battling Ropes

Chin Up

Deficit Split Jump

KB Press

One Leg KB Deadlift

Up Down Plank

TGU Roll

My Killer Workout

1 arm swing                        15/each arm
One leg KB deadlift              8/each leg
Chin up                               4
2 arm swing                        30 seconds

Rest 60 seconds

Up Down Plank                    30 seconds
TGU Roll                             12/each side

Rest 45 seconds

2 arm swing                        25 seconds
KB press                             10/each side

Rest 30 seconds

Chin up                                4
Deficit Split squat                25/each leg
Battling ropes                      45 seconds
(if you don’t have ropes: Up down plank     45 seconds)

Rest and repeat if you dare (wink)

You need to check out Neghar’s new workout program for women. I totally love the workouts. It’s something new, fun and it totally works. Neghar is having a big sale this week to celebrate it’s release. Check it out at the link below. She offers a ton of bonuses for this weeks orders ONLY:

==> Lean & Lovely 50% off until Friday at midnight


Join the discussion 5 Comments

  • Vikki says:

    Hi Flavia,
    Just a question. I have been doing your Curvalicious program for about 2 months. I work hard and am drenched by the time I am done. I have not really noticed a change in my body and I am not sore after my workouts. Am I doing something wrong? I don’t think I can go up in weight. Do I need to change my routine up for awhile and then go back to Curvalicious?


  • Romina Marelli says:

    I ask before about programs with keddlebells. It would be great if Flavia can do a DVD of just workouts with keddlebells.
    There are much better than dumdbells, but you have to know to proper form, cos otherwise you can get pretty hurt.

  • Romina Marelli says:

    to add to Vikki’s question. I have been on the curvalicious program for 2 months also. I have to say that the eating part has been the hardest part, specially not mixing carbs with fat and all that.
    I feel much better, but on my body the only big change was going down on my body fat from almost 27% to almost 24%.
    I know I still have a long way to go, but I thought my abs were going to show a little more, the same for my arms.
    I don’t know if my body takes to long to shape or if I am doing something wrong. Do I have to have almost not fat like 10% to see a six pack?
    What about arms?, there is any average on how much inches you should grow training for 5 days a week and eating the curvalicious meals?
    I would like to know what are the averages on people after the 3 months that the program last.


    you are not alone in the struggle 🙂


    • Anna says:

      Hi Ladies,
      Proper nutrition really is the biggest factor to achieving results. If you really stick to the eating plan 100% you will be surprised what a difference you see. I know it can be hard at first but once you get used to it, it becomes second nature. It does take time to see results either way. Stay consistent ladies and try to work on your nutrition and you will see results. Also, don’t expect too much, too soon. Try to find the positive and as long as you are making some progress in weight loss, muscle gains, or strength, be happy with that and just focus on becoming a tiny bit better each day.
      All the best!
      Anna, CPT, FF Specialist

  • I can not function these kinds of individuals on my House windows 7.

Leave a Reply