Ladies fitness and strength workout

Northern Suburbs Kettlebell trainer

Having been involved within the fitness industry since 2006 in starting from walking the gym floor, group fitness and now operating my own personal training private facility I’ve had the pleasure of working with hundreds of women in both group fitness and now in personal training sessions. Prior to that I had been involved with martial arts and seemed always to be in the teaching and training others mode. By now I think I’ve got a general idea as to what works well for the ladies, what they like and definitely what they don’t like.

If it wasn’t obvious to you the ladies have a habit of telling you outright what works, what they like and over time you get to learn a lot. Sometimes more that you would read in a book.

Now that I operate my own place I’m able to continue to deliver a high level of service in conducting my personal training sessions. I have the space and equipment now without disruption to cover the entire basis on what the ladies need.

Some of the requests I’ve had include. (In addition to strength, fitness, weight loss) are working the Hips, thighs, flabby triceps, bottom of the belly, muffin top and puny legs. OH let’s not forget their Bu**!

The exercises that are my go to movements will basically cover all the bases with the many and varied requests I get from clients and additionally allow me to provide them with a decent base of Strength, Fitness and ensure they move better. It’s only logical that with all programs you don’t just focus on just one element. You need an all over balance. Still hitting those areas a little harder doesn’t hurt.

Well almost.

Here are my most dynamic and effective exercises that are a favoured with the ladies I work with. As an experienced RKC2 kettlebell instructor with several years of ladies group fitness under my belt, watch out as you might get what you want!


  • Kettlebell Squats – With any effective program the inclusion of squats in any form provider they are performed correctly will go a long way in achieving results. The kettlebell squats sith in the rack positon and hits both the quads and gluteus while the more upright position gets the core activated. Go get some.
  • Kettlebell SLDL – this little gem I picked up a few years ago from a fellow female fitness kettlebell instructor. How? It simply isolates the gluteus while working the single leg. Give this one a go and see how you negotiate the stairs at work the next couple of days. To date I haven hear one lady complain about the effect this one has.
  • Kettlebell Swings – A staple within the kettlebell world and a dynamic standalone movement that works your, hips, butt and legs all in one. The cardio gets an absolute boost while also promoting grip strength. It’s a go to for me when warming up that posterior chain. (Hamstrings, gluteus and lower back) and easily fits into the programming needs of my female clients.
  • Kettlebell Military press – One of my favourite movements is the classic Military press (standing shoulder press) that is performed standing up, as most kettlebell movements are. The simplicity with correct technique makes the Military press and ideal upper body movements. For the ladies the arms get a tremendous workout so there is rarely enough gas in the tank to even consider curls. An excellent shoulder workout with additional benefits when performed correctly.

Core work

  • Medicine ball sit ups – This old classic is basically performing a high volume of medicine ball throws while you complete a sit up and throw it back. Give this one a go with a lighter ball and go the volume. Your abs will be screaming for a while.
  • Hanging knee raises – This is an alternative to the good old crunches. It works the same muscles however the loading on the body creates a greater return with isometrically holding the core, grip strength overhead extension and works the core brilliantly.
  • Hollow position/prone holds – These two I stole from my gymnastics buddies and is a well know one with the yoga group. I rotate the hollow (dish position) with the classic bridge hold to ensure your core area is also strengthened during strict stability work. Who’s up for a tight set of abs then?

This is just a small sample of the few exercises that work with only a kettlebell and 3 selected core movements. Obviously we can get results with a barbell and other equipment. For the sake of efficiency and keeping a solid tempo I have chosen the kettlebell for its ease of use and immediate effect it has during the session.

The ladies like to know what works ASAP, for now the kettlebells it is.

There are many more ways in hitting certain areas as requested. The above ways simply works for me given my experience with this dynamic tool in providing you what you want.

A firmer, leaner and fitter body.

Claudefit Operates his own private gym facility within a professional environment and takes a straightforward no fuss approach in delivering results.

Book A Session Today!