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No Repeat Kettlebell Strength Training Workout For Women

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You have probably heard me say before that I used to be a total Cardio Bunny. It is true! And I think, honestly, that a lot of women feel like cardio is their best option when it comes to losing weight.

I mean, we have been told for years by fitness “gurus” that you have to count your calories – calories in vs. calories out – to lose weight, and what better way to burn a lot of calories than by running or getting on the elliptical or spinning, right?

Well, I will tell you what is better than burning a few hundred calories in an hour; burning a ton of calories every single minute of every single day!

And the best way to do that is by building “muscle”.

Muscle is more metabolically active than fat, meaning that it burns more calories just to exist. So cool!

Now let us be super clear – you are building muscle tone and endurance by doing cardio exercises. Cardio does not exist in some vacuum where it is only working your heart and lungs.

But another, possibly more efficient and definitely more gently-paced, way to build muscle is by lifting heavy things and putting them down again.

Heavy things like a Kettlebell!

Working with a Kettlebell was such a game-changer for this all cardio, all the time girl, because Kettlebells are just plain ol’ fun!

They move a little faster than dumbbells, so it feels sort of like cardio, and all of the exercises work your core (abs and butt) because of the momentum of the bell.

This is not your brother’s strength training routine, believe me.

Boost your metabolism, get your heart rate up a little, burn a few calories and “build that muscle”, baby, without repeating a single exercise!

No Repeat Kettlebell Strength | Barefoot Body Shaping Workout For Women

Level: Beginner+ (difficulty of exercises)

Equipment: One Kettlebell (mine is 10 lbs!)

Warm Up And Cool Down: Both are linked in the video.

Exercise Time: 20 minutes

Main Workout

Complete each exercise for 15 reps on each side, no repeat:

  1. Kettlebell Swings
  2. Single Arm Snatches
  3. Figure 8s
  4. Slingshots
  5. Single Arm Squats
  6. Single Arm Swings
  7. High Pulls
  8. Windmills
  9. Half-Kneeling Up ‘n Overs
  10. Half-Kneeling Halos
  11. Half-Kneeling Stand Ups
  12. Camel Lean Backs
  13. Forward Hold Oblique V-Sits
  14. Overhead Sit Ups

Built-In Finisher

Offset Push Ups

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

Pahla Bowers
Star Expert

YouTube fitness star, endurance runner, and a huge fan of YOU (because you're awesome)! I believe in the power of positive thinking for making positive changes in your life. You are more powerful and more capable than you think, and I am here to help you get off the "diet and exercise" roller coaster and into the fit and free lifestyle you've dreamed of.

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