Enjoy this full body beginner kettlebell workout for women over 50, that Coach Sheree has put together, to compliment your strength transformation journey.
For a WARM-UP do some on the spot marching, with arms moving/swinging for 2-3 minutes before you start todays workout. The intent is to simply get the blood flowing across your body and muscles.
This beginner kettlebell workout for women over 50 has been specifically designed for a beginner fitness level. Not a beginner? Give it a try, we know you'll get a sweat up regardless.
Pre-Workout Form & Technique Safety Tips:
Just being aware of a couple of things when we use our kettlebells and we're doing some bicep curls with these
- Just making sure that you keep the wrists straights
- So just don't bend those wrists, those wrists want to be straight the whole time, so you don't want them bending
- We want to get strength into there without them doing some bends backand forth
When we have a lean forward in a deadlift today
- I want you to think about as we head into these movements as having this stick down our back and as we lean forward, whether it's one leg forward or both legs forward, we're going to maintain this straight back
- So I don't want you then to let that weight round you out because it's going to hurt your lower back
- So however you stand up here, if you already have a hunch in the back of your back and you've got a bit of a space between your head and that, it'll stay the same way down here, but you still want to maintain that nice straight back, so we're not going to round it out.
Watch: Beginner Kettlebell Workout for Women Over 50
KETTLEBELL NEEDED for this Workout
TIMESTAMPS for the Beginner Kettlebell Workout for Women Over 50:
WORKOUT - Timer is set for 40sec workout, and 10secs rest
NOTE: All exercises can be done free-standing but if balance is an issue you can hold a chair or against wall for support, as and when needed.
- 02:54 One-Handed Kettlebell Carry
- 04:06 Opposite Arm Kettlebell Carry
- 05:05 Goblet Squat (Chair Tap Option)
- 06:08 Hip Hinge / Deadlift
- 06:54 Wide Squat with Upright Row
- 07:01 Staggered Row
- 08:13 Overhead Press
- 09:17 Bent Over Row
- 10:51 Forward & Reverse Lunges
- 12:01 Single-Leg Deadlift
- 13:56 Kettlebell Hip-to-Hip Twist
- 14:06 Bicep Curl + Optional Overhead Press
- 15:00 Kettlebell Around the Body
- 16:30 Side Lunge
Unbreakable Women Inspiration:
