Primal Bell Workout for Women

Primal Kettlebell Workout for Women

Written by
June 11, 2014
Updated April 12, 2018
Category: Fitness

Workout Summary

This intense, primal kettlebell workout will increase your full body strength and conditioning. Using a series of three exercise sets, Whitney Miller demonstrates kettlebell exercises that will tax your entire body. This video was shot at the Onnit headquarters in Texas using a 16kg Primal Kettlebell.

Workout Instructions

Perform all exercises in each circuit (A,B,C) with no rest in between exercises and 30-60 seconds rest in between sets/circuits.

A1: Kettlebell Thrusters – 3 x 60sec
A2: Kettlebell Figure 8 – 3 x 60sec
A3: Kettlebell Overhead Sit Up – 3 x 60sec
B1: Gorilla Jumps – 3 x 60sec
B2: Alternating Kettlebell High Pull – 3 x 60sec
B3: Half TGU – 3 x 60sec
C1: Transfer Push Up – 3 x 60sec
C2: Alternating Swing – 3 x 60sec
C3: Kettlebell Gladiator Hold – 3 x 30sec each side

Whitney Miller
Not only was Whitney awarded the title of Miss Texas United States 2012, and subsequently Miss United States 2012, but she is also a professional wake surfer for a global company. While competing in the Miss Texas US pageant, Whitney won the award for Best in Swimsuit. Due to her discipline and hard work she is currently working as a fitness model and an on-air television host. Whitney will represent Texas at the Miss United States pageant this summer.

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