Workout for Women: Body Sculpting with Kettlebells

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KETTLEBELL CLEAN & PRESS

The kettle bell clean and press combines 2 core kettle bell movements – the kettle bell clean and the overhead kettle bell press. By performing these 2 movements in a single fluid motion you target many muscles in your upper and lower body while also working the cardiovascular system. To perform the kettle bell clean and press, follow the instructions below:

    1. Stand with your feet a shoulder width apart and place a kettle bell on the floor between your legs.
    2. Bend your knees and lower your body down toward the floor, stopping when your butt is in line with your knees and making sure that you keep your back straight.
    3. Straighten your left arm, bend your hips and grasp the kettle bell handle with your left hand using an overhand grip.
    4. Straighten your hips and knees and raise your body into an upright position. As you do this, bend your left arm and curl the kettle bell toward your chest.
    5. Bend your knees slightly, then straighten your legs and left arm while rotating your hand to press the kettle bell above your head.
    6. Bend your left arm and lower the kettle bell down toward your chest.
    7. Bend your hips and knees and lower your body down toward the floor, stopping when your butt is in line with your knees. As you do this, straighten your left arm and lower the kettle bell onto the floor.
    8. Straighten your right arm, bend your hips and grasp the kettle bell handle with your right hand using an overhand grip.
    9. Straighten your hips and knees and raise your body into an upright position. As you do this, bend your right arm and curl the kettle bell toward your chest.
    10. Bend your knees slightly, then straighten your legs and right arm while rotating your hand to press the kettle bell above your head.
    11. Bend your right arm and lower the kettle bell down toward your chest.
    12. Bend your hips and knees and lower your body down toward the floor, stopping when your butt is in line with your knees. As you do this, straighten your right arm and lower the kettle bell onto the floor.
    13. Repeat steps 3-12 for your chosen number of reps.


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