'STRENGTH TRAINING, CARDIO CONDITIONING AND CORE! This full body kettlebell workout will fire up every major muscle group + torch calories at home! Don\'t have a kettlebell? Sub a single heavy dumbbell! This Kettlebell Workout for Women mixes strength training, conditioning, and continuous core work. Grab a medium-to-heavy kettlebell and press \'play\' to follow along with this guided full body workout video! This is a true Kettlebell HIIT and Strength Training fusion workout. Kettlebell training is great for engaging the core in functional movements, meaning you\'ll get a great ab workout without any traditional core exercises! www.nourishmovelove.com/kettlebell-hiit-workout-for-women ✨ THE WORKOUT: Full Body Kettlebell Workout For Women ✨ ► Cue up your favorite music, press \'play\', and let\'s knock it out! Here\'s my workout playlist: https://spoti.fi/32fRMuK ►EQUIPMENT: Medium kettlebell or substitute one heavy dumbbell. I suggest a 10-30 lb kettlebell. I’m using a 25 lb kettlebell in this video, which is heavy for me and made this workout very challenging. ►INSTRUCTIONS: This kettlebell workout consists of 3 full body circuits, followed by one final core circuit. Alternating timed intervals of strength exercises and power exercises: 1. The first time through, you’ll perform each strength exercise for 40 seconds, followed by 20 seconds of the power or endurance exercise. 2. Then, the second time through each circuit, we’ll flip the timed interval so you’ll do 20 seconds of the strength exercise and 40 seconds of the power exercise. Follow along with this real time workout video. I’ll be sweating with you through each kettlebell swing, providing form cues and motivation. Alternatively, you can work off the exercises outlined below (watch this video if you need a demonstration of these exercises). CIRCUIT 1: (first set 40 sec strength 20 seconds power, second set 20 seconds strength, 40 seconds power) 1. Strength: Kettlebell Pick Up Squats 2. Power: Clean + Front Squat + Overhead Press 3. Strength: Split Lunge + Bicep Curl Right 4. Power: Staggered Stance Kettlebell Swing Right 5. Strength: Split Lunge + Bicep Curl Left 6. Power: Staggered Stance Kettlebell Swing Left REST 40-60 seconds X2 Sets CIRCUIT 2: (first set 40 sec strength 20 seconds power, second set 20 seconds strength, 40 seconds power) 1. Strength: Squat + Upright Row + Walk Out To Push Up 2. Power: 2 Push Ups x 2 Burpees 3. Strength: Single Arm Row OR Balance Row Right 4. Power: Narrow to Wide Kettlebell Swing Right Hand Only 5. Strength: Single Arm Row OR Balance Row Left 6. Power: Narrow to Wide Kettlebell Swing Right Left Only REST 40-60 seconds X2 Sets CIRCUIT 3: (first set 40 sec strength 20 seconds power, second set 20 seconds strength, 40 seconds power) 1. Strength: Curtsy Lunge + Narrow Squat + Pass 2. Power: Curtsy Lunge + Around the World 3. Strength: Staggered or Single Leg Deadlift Right 4. Power: Tap Back + High Pull Right 5. Strength: Staggered or Single Leg Deadlift Left 6. Power: Tap Back + High Pull Left REST 40-60 seconds X2 Sets CIRCUIT 4: BONUS CORE - (30 seconds per move) 1. Standing Around The World Kettlebell Pass 2. Kettlebell Glute Bridges 3. Seated Kettlebell Twist REST 40-60 seconds X2 Sets www.nourishmovelove.com/kettlebell-hiit-workout-for-women _________________________________________________________ CONNECT WITH ME: Subscribe to Nourish Move Love and get my FREE Home Workout Video! https://www.nourishmovelove.com/subscribe Like us on Facebook! http://facebook.com/nourishmovelove Check us out on Instagram! https://www.instagram.com/nourishmove...www.nourishmovelove.com www.nourishmovelove.com'
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