2020-04-01_Health_&_Fitness

Women

sF’

itness

WORKOUT HANDBOOK:

TRAINING SESSION

CLEAN & PRESS

Benefits:Combinesupper-and

lower-bodystrengthandpower

and gets the heart rate up.

Reps: 10 each side

● Pick up the kettlebell in

your right hand and swing it

back between your legs (A).

● As you swing the kettlebell

back up, keep your upper arm

against your side then, using

an uppercut motion, rack

the kettlebell between your

forearm and biceps (B).

● Press the kettlebell straight up

overhead (C), then slowly lower

it back to the racked position

(B), before dropping the weight

smoothly back into a swing

between your legs.

A B C

SINGLE-ARM SHOULDER PRESS

Benefits: Works your shoulders,

triceps and core.

Reps: 8 each side

● Pick up the kettlebell in your

right hand and swing it up so its

resting on your right shoulder

and racked between your

forearm and biceps (A).

● Press the kettlebell straight

up overhead, then slowly lower

the kettlebell back down.

KETTLEBELL DEADLIFT
Benefits: This move is a great way to work
your entire lower body.
Reps: 12

● Stand with your feet hip-width apart and
hold a kettlebell in each hand (A).
● Bend your knees and, keeping your torso
upright and the back straight, lower the
kettlebells towards the floor.
● At the bottom of the movement, keep your
abs in and your knees behind your toes (B).
● Push through your heels to push back
up to standing.

B

A

A

B