3 Top Kettlebell New Exercises for Women

 

This is a very simple series of exercises, three exercises in a row, that we teach to models and people that have to be on camera a lot. This is specifically for the booty, the abs, and the hamstrings. All the parts that we would like to achieve an excellent level of tone in the three exercises are going to be our kettlebell swing; we're going to do the two-handed version here, we're going to do a split stagger opposite hand suitcase deadlift, which is just a booty hamstring isolator with an AB component in it.

 Everything we do always has an app component. The third exercise we're going to do is a side-to-side rocket, which is just booty and hamstrings, booty and hamstrings over and over and over again. Our first exercise will be our two-handed kettlebell swing; we're going to set up with our feet pointed generally straight ahead; we're not going to do any play or anything on this exercise for now. We will have our feet underneath us fairly close but not so close that we can't get the kettlebell in there. 

For the hands-on, we will judo chop back and put our weight in our heels. We are already loading our hamstrings and our glutes. We're going to reach out with two hands, we're going to push the way back, and we are going to snap up doing our booty as hard as possible. Think of this as the kettlebell version of a Pilates bridge; two hands push the weight back.

For the second exercise, we will have our lead leg be the loaded leg we're working on. 

We're going to point our foot straight ahead, our rear leg is also pointing straight ahead with that heel off the ground. Well, what we are going to do is hinge at the hip. And we are going to stand up, focusing on our lead leg. Pull the kneecap up and squeeze the booty. If you want to have a booty, you have to squeeze your booty all the time. The setup kettlebell is equal from the centre of the kettlebell to the instep of our lead leg. We will judo chop our hips back, grab with our opposite hand, straighten this arm out, and fire this lat to connect it to our core, just like you would drive your shoulders down in Pilates to connect to your abs. 

We're going to get down and square our shoulders as much as we can, and of course, we would do that exercise equally on both sides. Set it up, foot pointing straight ahead, rear heel off the ground. Kettlebell equal with our instep, grab the kettlebell, fire the lat, stand up, pull the kneecap up, squeeze the booty, push the ribcage down, and be tall.

The more you turn this towards the deadlift, the better it will be if, in the beginning, you make it a little bit of a squat. The goal is to get us booty back; stick it out. Stand up and push the booty forward. We will first demonstrate the final exercise with a yoga block for the finale. We will hold on to our yoga block as if we were holding on to our kettlebell. 

From here, we're going to be down. We will point to one side, fire the lat, and fire the core stand-up shift to the other side load. So it should be hip load, hip load, back and forth hip load, hip load, hip load, hip load, hip load, hip load, hip load, hip load, hip load, hip load, hip load, hip load, hip This exercise is an unending booty load. In the first exercise, we came out of load for a second, standing up. And the second exercise. We stood up in this final exercise. We're going to stay down in our booty-loaded position the entire time. Please pick it up, fire your lats, and drive them down.

Let's put this in two forms of timing. Thirty seconds on, 30 seconds off, or 40 seconds on, 20 seconds off. Each exercise has one minute devoted to it. There are four exercises; we're going to do five rounds. It's a 20-minute workout. Exactly on the clock, lady; you should do this with lightweight eight to 12k. You can do it heavier than that if you're already really strong. But usually, we're shooting in the 10k to 12k range. This is a booty destroyer. It is the best exercise for the ladies here.