A kettle bell is one of the most effective tools for getting a bomb body. The secret behind this Russian fitness import? Its weight is centered below the handle, so when you swing it, nearly every muscle in your body has to work hard to counteract the momentum.
Do the moves in succession, resting for 30 to 60 seconds after each one, then repeat the circuit two more times. Opt for a light weight (6 to 10 pounds) and don’t up it until you can do the moves with perfect form.
Works shoulders, back, arms, hips, glutes, and hamstrings
Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Stand up and lift the weight to chest height. Grab the sides of the handle and push the kettlebell straight overhead. Lower it to your chest and assume the original grip before returning to start. That’s 1 rep; do 10.
Works shoulders, back, hips, glutes, inner thighs, and hamstrings
Grab a kettlebell with both hands and stand with your feet shoulder-width apart. Squat down until your thighs are nearly parallel to the floor. Then immediately stand back up, swinging the kettlebell out and up until it’s at shoulder height. As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. That’s 1 rep; continue swinging for 10.
Works abs, hips, glutes, quads, and hamstrings
Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Squat down and grab the handle with an overhand grip. Push your heels firmly into the floor and stand up, keeping your arms extended. That’s 1 rep; do 10.
Works shoulders, abs, back, and hips
Grab a kettlebell with your right hand and stand with your feet shoulder-width apart, toes turned out. Bend your right elbow to raise the kettlebell so it’s next to your right shoulder, then press it overhead. Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling. Pause, then come back up, keeping your right arm extended. Do 5 reps before lowering the kettlebell, then repeat on the other side.
This move is more advanced. Practice without weight until you nail the form.