Kettlebells For Women

By Zoe Hall

Want to burn as many calories per minute as running a 6-minute mile would… without actually running?

 

Are you tired of feeling weak and ashamed of the extra pounds you've put on, wanting desperately to lose weight and finally feel confident in your bare skin?

 

Are you looking for a way to melt fat fast, one that won't require hours upon hours of training or end up being tough on your joints?

 

Have you tried weight training as a way to lose weight in the past, yet felt completely lost in the jungle of strange-looking equipment and didn't know what to do with your body?

 

If you answered 'yes' to any of the above questions, then the kettlebell may just become your new best friend.

 

For rapid weight loss, kettlebell workouts are one of the most effective ways to get that toned, sexy body you've always wanted.

 

According to Livestrong, several studies have been conducted revealing how subjects burned an average of 20 calories per minute during kettlebell workouts. That's the same number of calories burned per minute as running a 6-minute mile!

 

Knowing that—along with the fact that kettlebell exercises can be done by anyone of any fitness level—who wouldn't rush straight to Amazon, order a kettlebell or two, and get started right away?

 

Don't jump in just yet, though! You'll need proper guidance to help you through the process to avoid injuries and set you on the right track towards success.

 

In Kettlebells for Women, you will discover:

 

Why training with nothing but kettlebells is the secret you've been searching for to experience permanent fat loss without spending countless hours in the gym

Exactly how to begin your kettlebell weight loss journey, even if you've never touched a kettlebell or tried strength training before

9 fully mapped-out kettlebell workout routines for toning your entire body, ranging from beginner to advanced level

Step-by-step guidance on how to perform each exercise, allowing you to perfect your form and accelerate fat-burn for quick results

The surprising benefits that using kettlebell exercises offers for weight loss, allowing your dream of finally achieving that lean, trimmed body you've always wanted to become reality

A compilation of the best warm-up and cool-down exercises to complement your kettlebell training, reducing the risk of injuries and boosting your performance

Bonus: How to design your own foolproof kettlebell routine according to your fitness goals and athletic abilities

 

And much more.

 

It doesn't matter if you live in an apartment, a house, or a dorm room—kettlebell workouts are something you can do anywhere, even if you don't have much space to work with.

 

With very little equipment, it'll be the easiest and most effective at-home gym set-up you can get at minimal expense.

 

If you're a busy-bee like many of us are these days, you can still conveniently squeeze in a workout that packs a punch in just 30 minutes or less.

 

No matter how full your schedule is, anyone can set aside half an hour if it means the difference between having a muffin top or looking toned and sexy.

 

Say goodbye to intimidating gym sessions, and say hello to your stubborn fat's worst nightmare.

• Language: English
• Publisher: Dom Jones
• Release date: Apr 10, 2023
• ISBN: 9798215579664

Book preview

Kettlebells for Women

The Ultimate Kettlebell Workout to Lose Weight Using Simple Techniques

Zoe Hall

© Copyright 2020 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Introduction

About the Author

Chapter 1: Kettlebells - An Overview

What Is a Kettlebell?

Ballistic Training

Benefits of Ballistic Training With Kettlebells

Are Kettlebells for You?

The (Very Few) Downsides

Kettlebells vs Dumbbells: Battle Royale

Chapter 2: Before You Start

Proceed With Caution

Health Conditions and Kettlebells

Age and Kettlebells

Pregnancy and Kettlebells

Know Your Nutrition

Nutrition and Weight Loss

Crash Diets

Diets as a Lifestyle

Healthy and Balanced

Portion Control

Calories Count

Sustainability

Dietitian

Scale Back the Obsession

Once Weekly Check-Ins

Chapter 3: Setting Yourself Up for Success

Types of Kettlebells

Cast-Iron vs Competition Kettlebells

Differences in Construction

Coatings

Handling Differences

Construction Materials

Finishing at the Bottom

Adjustable Kettlebells

Novelty Kettlebells

Choosing Your Kettlebell

What to Look For

Seven Kettlebells To Avoid

Choosing the Right Weight

General Guidelines on Starting Weight

Beginner Users

More Experienced Users

Additional Equipment

Chalk

Wrist Guards

Shoes

Floor Mats

Coaching

Seeing Results

Diet

Genetics

Medical Conditions and Health

Hormones

Medication

Stress and Sleep

Psychology

Fat to Lose

Frequency and Intensity of Workouts

Poor Form

Exercise and Weight Loss

How Fast Is Too Fast?

How Often and How Long Should You Train?

Supplement Other Exercise

When Will You See Results?

Chapter 4: Warming Up

The Warm-Up

Joint Mobility Warm-Up Exercises

Neck

Shoulders

Upper Back

Elbows

Wrists

Hips

Knees

Ankles

Muscle Warm-Up Exercises

Weighted Kettlebell Warm Up Exercises

Warm-Up Routine

Important Note:

Chapter 5: Kettlebell Workouts for Beginners

The Racked Position

Beginner Upper Body Kettlebell Workout

Pull Up

Press

Clean

Regular Row

Pull Over

Beginner Core Workout

Windmill

Lunge with Rotation

Sit Up

Farmer’s Carry

Figure-Eight

Beginner Lower Body Workout

Two-Handed Kettlebell Swing

Two-Handed Deadlift

Goblet Squat

Two-Handed Lunge

Side Lunge

Bob and Weave

Chapter 6: Intermediate Kettlebell Workouts

Intermediate Upper Body Kettlebell Workout

Shoulder Salutation

Clean and Press

Overhead Squat

Burpee Pull Up

Single-Handed Deadlift

Intermediate Core Kettlebell Workout

Sit Up and Press

Renegade Row

Russian Twist

Mountain Climbers

Lateral Bend

Intermediate Lower Body Kettlebell Workout

Single-Handed Kettlebell Swing

Racked Squat and Press

Racked Lunge and Press

Sumo Squat with Front and Back Jump

Overhead Double Lunge

Chapter 7: Advanced Kettlebell Workouts

Advanced Upper Body Kettlebell Workout

Bottoms Up Clean and Press

High Pull

Snatch

Two-Kettlebell Military Press

Push up with Row

Advanced Core Kettlebell Workout

Turkish Get Up

Deck Squat Press

Walking Renegade Row

Single-Legged Clean

Side Plank Fly

Advanced Lower Body Kettlebell Workout

Alternating Kettlebell Swing

Clean, Squat, Press

Pistol Squat

Tactical Lunge

Lunge Row

Chapter 8: Personalize It!

Make It Your Own

Choose a Focus

Exercise Selection

Strength vs Cardio

Repetitions vs Intervals

Exercise Order

The Repetition Plan

The Interval Plan

How Many Exercises

Choosing a Weight

When to Increase Weight or Reps/Sets

Reps and Sets

Weight

Chapter 9: Cooling Down

The Cool Down

Jogging and Walking

Stretching

How Long Should You Cool Down?

Cool Down Routine

Conclusion

References

Introduction

You can, you should, and if you're brave enough to start, you will. - Stephen King

Have you ever felt like a lean, strong, and healthy body is evading you like the plague, no matter what you do to shed the pounds and get in shape? You’re not alone. Many women around the world have grappled with the same struggles, searching for the answer. The good news is that you do not have to struggle any longer. You have found the answer and it has found you.

As kettlebells have gained popularity and amassed a modern-day following, more and more women, like you and me, have turned to them. Women from all walks of life are finding the answer they’ve been searching for. Kettlebells aren’t a new fitness gimmick; they have been around for over a century. They are uncomplicated, functional, and most importantly they are highly effective in helping you lose weight and build a strong, lean, and sculpted body.

Forget about diets that not only fail but leave you feeling hungry, deprived, and cranky. Leave behind the misconception that you have to spend hours sweating it out in a gym every day to achieve and maintain the body that you really want. Get ready to embrace health, fitness, and an intense calorie burn that will melt away the fat and leave you feeling strong and confident.

The key to the success of kettlebells lies in their simplicity. You don’t need fancy equipment or to break the bank to get setup. All you need to start is one kettlebell and you are on your way to a new you. The secret is not how much you spend or how long you train. When you pick up a kettlebell, it’s all about how it works your body that makes this single piece of equipment work for you in the way that you want it to.

The American Council of Exercise (ACE) funded a study that blew conventional fat loss workouts right out of the water. The research published found that participants in the study burned an average of 272 calories in only 20 minutes. That’s not where it ends either. Participants were burning a further 6.6 calories per minute anaerobically, putting the total 20-minute calorie burn at a whopping 404 calories or a staggering 20.2 calories per minute (New ACE Study, 2010).

Kettlebells for Women has been written for women, by a woman. As a woman, I understand that women don’t just need a different approach to men when it comes to fitness and weight loss. They deserve it. That is exactly why I have written this book specifically to cater to women, their needs, and to empower them to achieve their goals and be the best version of themselves that they can be.

I will provide you with comprehensive information that covers various aspects of your journey with kettlebells to a slimmer, healthier, and happier you.

Some of the content covered includes:

●  What kettlebells are, how they work, and why they are so effective

●  What you need to get started and what you should know before you start

●  How to choose your kettlebell

●  How diet and exercise work together to get you to your goal

●  What you need to know about seeing results and what kind of results you can expect

●  Kettlebell exercise plans to burn fat and sculpt your body

Kettlebells are the secret to success you’ve been looking for but didn’t know you needed. I’m going to help you learn how to use this powerful tool to reach your goals, lose weight, and keep it off. So, stop dreaming about a better body and start reading to discover how easy it is to get it with the help of kettlebells.

About the Author

Zoe Hall, a 30-year-old mother of two, has been training with kettlebells for five years and is still going strong. After turning her own life around and discovering a passion for kettlebells, she went on to become a kettlebell training instructor, sharing her secret to success with many women around the country.

Experiencing difficulties with her weight since childhood, Zoe spent many years of her life searching for the answer that would finally help her slim down and keep the weight off. She knows about the heartbreak that so many women across the globe experience as they try one diet or weight loss fad after another, in hopes that something will actually work.

Years of failed attempts lead her to realize the reason so many women, including herself, fail at weight loss programs and diets. It’s not that they can’t or don’t work in general. After all, they wouldn’t be around if there weren’t women finding success with them. The problem was that none of these diets or programs worked for HER. She found no enjoyment in them which made them impossible to sustain for long-term success. She realized that, in order to successfully shed the pounds and keep them off, she had to do something that wasn’t a quick fix that would work for a couple of weeks before giving it up and piling the weight back on. She had to be able to maintain it as part of a healthy lifestyle well into the future.

Another problem Zoe faced in her attempts to lose weight is one that many other women also face. She hated the gym. Feeling uncomfortable in her own skin left Zoe with the feeling dread in the