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kettlebell workouts for women



One Arm Kettlebell High Pull   – 20 Reps/ Side

Kettlebell Front Lunge  – 20 Reps/ Side

Kettlebell High Pull   – 20 Reps

Kettlebell V-up  –  20 Reps

Kettlebell Swing   – 20 Reps

Complete each exercise through for a total of 3 or 4 Rounds. Rest 30 seconds between rounds. To reach 500 reps, simply repeat for a total of 5 rounds, resting 30-60 seconds.

This workout will burn a ton of calories. Try to keep your rest periods short to work up a sweat!

500 Rep Challenge: Finish all 5 rounds to bring this workout to 500 repititions. This workout is a high calorie burning workout meant to keep your heart rate high and in FAT-BURNING mode.

Join the discussion 16 Comments

  • Mariluz says:

    How many pounds kettlebell aré you using?

  • Vicki says:

    Cant wait to try this tonight.

  • Karen says:

    Just finished 5 rounds of this workout….I don’t generally use kettle bells in my workouts but this was excellent and I was feeling it for sure. Thank you for a great morning workout!

  • Norma says:

    Flavia. Thank you so much for this great workout.
    today I’m babysitting my baby nephew. Couldn’t make it to the gym but thanks to you. I didn’t missed my workout today. 🙂 I did all 5 circuits with proper form, 15 Lb Kettlebell. 41 minutes. Keep posting amazing workouts like this.

  • Patty says:

    Great workout! I love the kettle ball exercises. My husband bought a 1/2 pood and pood kettle ball which is 18lbs and 36lbs. They are so much fun to use as one is a screaming monkey and the other is a gorilla face. I added 100 jump ropes to the round and with the two handed pull I did a wide squat when it was down. 5 rounds with the jump ropes, and I did 1000 reps, I guess. I Sweat so much that even though I drank a full shaker of water I still lost 1 lb. So of course I am drinking lots of water right now… Thanks for the work out!!

  • Tonja says:

    Actually five rounds is 700 reps. It takes about 30 minutes.

  • Marti Smith says:

    I’m not sure where to post this, but I was just wondering, if I already paid for curvalicious when it was first introduced (before hard copy DVD’s were available), how much is it to purchase just the DVD’s since I already paid for the entire program and workouts? Thanks!

  • Mariluz says:

    I have the same question as Marti Smith. I purchase both flavilicious and curvalicious programs but I would love to have the DVDs.

    Thank you,

  • Christi says:

    Can you do this workout if you only have Dumbbells and still get a good workout? I still don’t have a kettlebell yet. 🙁

    • Anna says:

      Absolutely! You can just substitute dumbbells in the place of a kettlebell and you will get the same results. 🙂
      All the best,
      Anna, CPT, FF Specialist

  • Annette says:

    I think you meant one arm overhead press for the first exercise in this circuit. Am I correct?? I would like to do this correctly.

    • Anna says:

      Thank you for catching that Annette. Yes, she meant one arm overhead press for the first exercise.
      All the best,
      Anna, CPT, FF Specialist

  • Evie Dawson says:

    Workout builds strength and stamina in your. It maintains your body, makes your body fit and active. For women they need to be more focus towards their body. And the kettle-bell workout is good for women. Because it requires all body to participate in it. But women need to be sure that how many pounds kettle-bell are they want to use. For that you need to analysis your fitness level.

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