I’ve designed an ultimate weekly kettlebell workout routine for females who want to develop strength, endurance, and mobility using limited equipment.
It will be a 6x weekly full-body program, focusing on cardio, strength, and mobility twice a week. This program is meant to be followed for 10 weeks to see results.
I’ll share two routines, one for beginners and the other for experienced women who have been exercising for a while.
If you’re looking for a well-organized, easy-to-follow, and effective workout plan to build a strong and functional body with kettlebells, explore this and download the free PDF (attached at the bottom).
Program Summary
| Sessions per Week | Six |
| Duration per Session | 30-45 minutes |
| Target Gender | Females |
| Experience Needed | Beginner to Intermediate |
| Program Duration | 10 Weeks |
| Equipment Needed | Kettlebells |
| Split Type | Full Body |
| Training Goal | Build Athleticism |
Workout Instructions
1. Hydrate yourself before starting your workout. It will enhance your performance while protecting you from muscle cramps.
2. Light Snacks in your pre-workout: If you feel hungry, eat a banana, apple, or a nut bar before 30-45 minutes of your workout.
3. Perform a quick warm-up to increase the blood flow in the body and get ready for kettlebell exercises. You can do dynamic warm-up exercises, such as arm swings, low-lunge arch, and world’s greatest stretch, and some kettlebell exercises, such as swings and lunges.
4. Rest between sets or rounds: Some people have better endurance and require more time to recover between sets. So, keep the rest time 30-90 seconds between sets and 1-3 minutes between rounds.
5. Take a day off if you’re not recovering: This program involves training six times weekly. So it may be too much for some people, especially newbies. So, if it happens, take a day off and restart from where you left off.
Now, let’s uncover the best kettlebell program for women.
Women’s Kettlebell Workout Plan for Beginners (A)
Weekly Schedule:
- Day 1: Strength Training
- Day 2: Mobility
- Day 3: Cardio
- Day 4: Strength Training
- Day 5: Mobility
- Day 6: Cardio
- Day 7: OFF
Day 1: Strength Training
| Exercises | Reps | Sets | Target Muscles |
|---|---|---|---|
| Kettlebell Squats | 10-15 | 3 | Quads & Glutes |
| Kettlebell Overhead Press | 10-12 | 3 | Shoulders |
| Kettlebell Suitcase Deadlifts | 10-12 | 3 | Thighs, Glutes, & Back |
| 1-arm Floor Press (Optional) | 10 per side | 3 | Chest & Triceps |
| One-arm KB Row (Split Stance) | 10 per side | 3 | Back & Abs |
Day 2: Mobility
| Exercises | Reps | Sets | Target Muscles |
|---|---|---|---|
| Kettlebell Halo | 10 each side | 3 | Shoulders & Traps |
| Goblet Squat with Pry | 6-8 | 3 | Quads, Hips & Ankles |
| Kettlebell Arm Bar | 5-6 each side | 3 | Shoulders & Thoracic Spine |
| KB Side Squat | 5-6 per leg | 3 | Thighs & Adductors |
Day 3: Cardio
| Exercises | Reps | Sets | Target Muscles |
|---|---|---|---|
| 1-arm KB Swing | 10 each side | 3 | Full Body |
| 1-arm KB Clean | 10 each side | 3 | Shoulder & Back |
| Standing KB Chop | 10 each side | 3 | Shoulders & Abs |
| Kettlebell Slingshot | 10 per side | 3 | Full Body |
Day 4: Strength Training
| Exercises | Reps | Sets | Target Muscles |
|---|---|---|---|
| Kettlebell Lunges | 6 per leg | 3 | Thighs & Glutes |
| Push-up on KBs (on knee or toes) | 8-10 | 3 | Chest & Triceps |
| KB Sumo Deadlift | 10-12 | 3 | Thighs, Glutes, & Back |
| Kettlebell Goblet Press | 10-12 | 3 | Shoulder |
| KB Gorilla Rows (Optional) | 10-12 | 3 | Back & Abs |
Day 5: Mobility
| Exercises | Reps | Sets | Target Muscles |
|---|---|---|---|
| Supported Single Leg KB Deadlift | 6-8 per side | 3 | Abs, Thighs, Glutes, & Back |
| One-Kettlebell Overhead Squat | 8-10 | 3 | Full Body |
| 1-arm | 5-6 each side | 3 | Shoulders & Thoracic Spine |
| KB Cossack Squat | 5-6 per leg | 3 | Thighs & Adductors |
Day 6: Cardio
| Exercises | Reps | Sets | Target Muscles |
|---|---|---|---|
| 1-arm KB Swing | 10 each side | 3 | Full Body |
| Single-arm Push Press | 10 per side | 3 | Shoulder & Abs |
| Standing KB Chop | 10 each side | 3 | Shoulders & Abs |
| Kettlebell Slingshot | 10 per side | 3 | Full Body |
Day 7: OFF
Take a full day off so you can start fresh in the next week.
Advanced Full Body Kettlebell Workout Routine for Women (B)
The split for the advanced women’s workout plan is the same as the beginners. However, exercises will be more intense and challenging.
- Day 1: Full Body Strength Workout
- Day 2: Mobility Training
- Day 3: Circuit Training
- Day 4: Total Body Strength Workout
- Day 5: Mobility & Conditioning
- Day 6: HIIT Cardio
- Day 7: OFF
Day 1: Full Body Strength Workout
| Exercises | Reps | Sets | Target Muscles |
|---|---|---|---|
| Front Racked Squats | 10-15 | 3 | Quads & Glutes |
| Overhead Press | 10-12 | 3 | Shoulders |
| Deadlifts | 10-12 | 3 | Thighs, Glutes, & Back |
| Single-arm Floor Press | 10 per side | 3 | Chest & Triceps |
| One-arm Gorilla Row | 10 per side | 3 | Back & Abs |
Day 2: Mobility Training
| Exercises | Reps | Sets | Target Muscles |
|---|---|---|---|
| Kettlebell Halo | 10 each side | 3 | Shoulders & Traps |
| KB Windmill | 8-10 per side | 3 | Full Body |
| Turkish Get Up | 5-6 each side | 3 | Full Body |
| Cossack Squat | 6-8 per leg | 3 | Thighs & Adductors |
| Kettlebell Slasher | 8-10 per side | 3 | Full Body |
Day 3: Circuit Training
Perform three to four rounds with 2-3 minutes of rest in between them.
| Exercises | Reps | Target Muscles |
|---|---|---|
| 1-arm KB Swing | 10/side | Full Body |
| 1-arm KB Clean | 10/side | Shoulder & Back |
| Standing KB Chop | 10/side | Shoulders & Abs |
| Kettlebell Slingshot | 10/side | Full Body |
| KB Thruster | 10-12 | Full Body |
Day 4: Total Body Strength Workout
| Exercises | Reps | Sets | Target Muscles |
|---|---|---|---|
| Reverse Lunges to Torso Rotation | 6 per leg | 3 | Legs & Abs |
| Deficit Push-ups | 12-15 | 3 | Chest & Triceps |
| Kettlebell Clean and Press | 10-12 | 3 | Full Body |
| KB Gorilla Rows | 10-12 | 3 | Back & Abs |
| Floor Seesaw Press | 10/side | 3 | Chest & Triceps |
Day 5: Mobility & Conditioning
| Exercises | Reps | Sets | Target Muscles |
|---|---|---|---|
| Pistol Squats | 10 each side | 3 | Legs, Shoulder, & Abs |
| Single Leg Deadlifts | 8-10 per leg | 3 | Legs & Abs |
| Archer Push-ups | 8-10 per side | 3 | Shoulder & Tris |
| KB Renegade Row | 6-8 per side | 3 | Full Body |
| Front Rack Shrimp Squats | 5-6 per leg | 3 | Legs, Abs, & Shoulders |
Day 6: HIIT Cardio
| Exercises | Activity | Interval | Rounds | Target Muscles |
|---|---|---|---|---|
| Kettlebell Man Maker | 6-8 reps | 30-second | 3 | Full Body |
| Kettlebell Slingshot | 6/side | 30-second | 3 | Full Body |
| Kettlebell Crunches | 10-12 reps | 30-second | 3 | Abdominals |
| KB One-arm Snatch | 8-10/side | 30-second | 3 | Full Body |
| KB Russian Twists | 8-10/side | 30-second | 3 | Abdominals |
Day 7: OFF
Take a full day off so you can start fresh in the next week.
Frequently Asked Questions (FAQs)
Is Training Six Days a Week Too Much?
No, as long as your training plan is well-structured and involves various exercises, you are good to go with this split. Still, you can take a day off whenever you feel exhausted.
How to Make This Program Challenging?
You can make it challenging in multiple ways, such as by lifting heavier kettlebells, increasing the number of sets or reps, and decreasing the rest time between sets. And do the opposite if you want to make it less taxing.
What If I Miss a Workout?
If you miss a day, pick up where you left off. You can also mix up two sessions, but ensure you’re not pushing hard.
What Should I Eat While Following This Program?
Nutrition is a different part altogether. While I can share a detailed meal plan here in this blog, that would make it long. So, here I’m attaching two links: follow this high-calorie meal plan for muscle and weight gain, and a low-calorie meal plan for fat loss.
