Pure Gym Limited

Toning workouts for women

If you're looking for a simple but effective workout to tone your entire body then give this workout a go! All you will need for this workout is a kettlebell. Watch our Insider @marnipuregym perform the workout in the video below.

Kettlebells are a great versatile equipment which require no set up so they can be an effective time-saving piece of kit to use in the gym, especially when you're short on time or when the gym is busy. See the full breakdown of how to perform each of the exercises in the video and give it a go!

Kettlebell swings

  1. Stand with feet shoulder-width apart. Lower into a half-squat and pick up the kettlebell with both hands so your palms are facing your body.
  2. Keep your core tight and a slight bend in your knees as you straighten your legs pushing from the heels and explode through the hips and swing the kettlebell to chest height.  
  3. As you swing the kettlebell down between your legs, return to the half-squat position. That's one rep. Make sure to keep your back straight at all times.
  4. Complete 8-10 reps.

This exercise will work your posterior chain like virtually nothing else, it will have you panting for breath in seconds, and it will improve your overall athleticism by leaps and bounds

Kettlebell squats 8-10 reps

  1. Stand with feet slightly wider than shoulder-width apart with toes turned out slightly.
  2. Holding the kettlebell in front of you with both hands, push your hips back and lower into a squat position.
  3. Pause for a second then push your feet into the ground to extend your legs and lift your hips back up to standing position. That's one rep.
  4. Complete 8-10 reps.

This is a great exercise for anyone with mobility issues when squatting as adding weight in front of your body can displace some of your own bodyweight and allow you to squat more comfortably.

Single arm shoulder press

  1. Stand with feet shoulder width apart. Rest a kettlebell inside your shoulder holding it with one hand. Extend the other arm out to help you balance. 
  2. Take a deep breathe in and brace your core. Press the kettlebell overhead by extending your arm. Exhale as you lock out.
  3. Try to avoid shrugging your shoulders to lift the weight up by keep your shoulders down.
  4. Slowly return the weight back to starting position. That's one rep.
  5. Complete 8-10 reps on each side.

This is a good exercise for building upper body strength. As a single arm movement it can also help to address muscle imbalances. 

Single arm bent over row 

  1. Grab the kettlebell and hold it infront of you.
  2. Bend your knees slightly as you bend over on a bench or plyo box to get in the starting position. Keep your back straight.
  3. Rest your right hand on a box or bench for stability.
  4. Grip the kettlebell with a neutral grip.
  5. Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Really squeeze those back muscles to lift the weight up. Keep your back straight. That's one rep.
  6. Complete 8-10 reps on each side.

This exercise primarily targets your back but other muscles are also involved in the action of pulling the weight up and in to your body.

After completing each exercise back to back. Repeat 3 times. This workout will roughly take between 15-25 minutes.

For more workouts ideas to help you tone up, check out our Free workouts. You can also discover more female-focused articles, such as this core workout for women, over on our women's fitness hub.

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