The Two-arm Kettlebell Row
This is another easy kettlebell training workout that ladies can do to tone the arms, shoulders and back. And performing this workout with two kettlebells instead of one makes it more fun; challenging and effective.
To do this, place two kettlebells in front of your feet and bend your knees slightly. Do a hip hinge and grab the two kettlebells and drag them towards your stomach. Remember to keep elbows close to your body and maintain a neutral spine. Lower kettlebells to the ground and repeat. There are some great businesses on the Sunshine Coast that can help you, check out Personal Trainer Courses Sunshine Coast on Yelp or the Personal Trainer Courses Linkedin page.
The Kettlebell Figure 8
This is a wonderful exercise that can be extremely fun. However you need good practice and perfect the technique before you attempt this at high speed reps. To do this, begin by placing feet wider than hip-distance and lower yourself into a quarter squat position. Grip the kettlebell with right hand and swing it in an arc around the outside of your right leg.
Pass the kettlebell to the left hand and similarly swing it in an arc around the left leg. Maintain the motion; keeping in mind to switch direction of the arc midway (i.e. clockwise and anti-clockwise alternately).
The Kettlebell High Pull
This workout is perfect for toning the shoulders, arms, legs and glutes. Begin by placing toes at 45-degree angle to the feet and lower to a squat. While lowering, grip the kettlebell with one hand and push through your hips to rise to a standing position pulling the kettlebell upward with you. For more info, register in a Dangerously Fit Kettlebell Course.