1. Two-Handed Kettlebell Swing
Hold a wide handle kettlebell with both your hands. Stand straight with your legs shoulder-width apart. Roll your shoulders back, engage your core, look ahead, and swing and lift the kettlebell in front of you (keep your hands straight) to gain momentum. Bend your knees a little, and assuming your hips as the fulcrum, bend your upper body (do not squat). Swing the kettlebell between your legs and back up. Get back to the standing position when you swing the kettlebell up.
2. One-Handed Kettlebell Swing
Grab a curved handle kettlebell with your right hand. Stand straight with your feet wider than shoulder-width apart. Keep your left hand close to your body. Like the two-handed kettlebell swing, swing the kettlebell up to gain momentum. Bend your knees and get into a half-sit position. Bend your upper body (assume the hips as the fulcrum), and swing the kettlebell between your legs. Swing it back up as you go back to the standing position. Do it with the other hand too.
3. Two Arm Kettlebell Row
Grab a wide handle kettlebell with both your hands. Stand straight with your feet shoulder-width apart, roll your shoulders back, and look ahead.Flex your knees a little and bend your upper body forward. Keep your arms extended.Keep your upper and lower body stationary, flex your elbows, and bring your hands up until the handle of the kettlebell is close to your upper ab.Hold it in that position for a moment and then release the pose by lowering it back to the starting position.
4. Kettlebell Figure 8
Stand straight with your feet shoulder-width apart. Flex your knees and assume a half-sit pose (do not push your hips out like squatting). Keep your back straight, chest out, and shoulders rolled back. Grab the handle of the kettlebell with the left hand and pass it around the outside of your left leg. When it reaches the back of your left leg, pass the kettlebell to your right hand. Pass it around the outside of your right leg. When it reaches the back of your right leg, pass the kettlebell to your left hand.
5. Kettlebell High Pull
Stand straight with your feet shoulder-width apart, chest out, and core engaged. Flex your knees and assume a quarter squat pose. Keeping your back straight, grab the kettlebell with one hand. Lift it, swing it between your legs to gain momentum, and without bending your wrists or elbows, do a kettlebell swing and lift it. Right when it reaches the top, flex your elbow and pull it straight back. Push your elbow out and get back to the quarter squat pose and swing the kettlebell between your legs. Do it with the other hand as well.
6. Kettlebell Double Front Squat
Keep two wide handle kettlebells in front of you. Stand straight with your feet shoulder-width apart, chest out, and shoulders rolled back. Hinge your hips back. Keep your knees flexed and open, and feet flat on the ground. Grab the handle of each kettlebell in each hand. Engage your core and lift the kettlebells off the ground. Swing them between your legs to gain momentum, and then swing them up. Come to a standing position, with your elbows fully flexed, fists facing each other, each kettlebell on the outside of each hand, and elbows pointing toward the floor. Push them open and start squatting. Breathe in while you assume a full squat pose. Exhale and get back up.
7. Kettlebell Lunge Loop
Hold a kettlebell in your right hand, stand straight with your feet hip-width apart. Put your left leg forward, flex both your knees, and keeping your upper body straight, go down until your right knee almost touches the floor. As you do this, bring the kettlebell underneath your left thigh and pass it over to your left hand. Get back up and step back to your starting position. Put your right foot forward, lunge, and bring the kettlebell underneath your right thigh and pass it on to your right hand.
8. Kettlebell Russian Twist
Sit on the floor, flex your knees, and keep your heels on the floor. Lean back a little and keep your core engaged. Grab a wide handle kettlebell with both your hands and bring the kettlebell close to your chest, and elbows close to your rib cage and pointing down. Twist to your left and right, keeping your elbows close to your rib cage.
9. Kettlebell Goblet Squat
Stand straight with your legs shoulder-width apart, and toes pointing out at 45 degrees. Flex your knees, keeping your spine straight, and hinge your hips back. Extend your arms, and grab the kettlebell with both your hands. Lift it off the ground, swing it between your legs, and bring it up close to your chest. Keep your elbows flexed and pointed toward the floor. Push your hips out, flex your knees, and squat. Make sure your weight is on your heels, and your knees are not overshooting your toes. Count to 5 and then get back up.
10. Kettlebell Windmill
Stand straight with your legs hip-width apart. Turn the left foot out and make sure you are in an “L” position. Push your hips out on your right side. Pick up the kettlebell with your right hand, extend your right hand above your head, and keep your wrist neutral. Keep your left palm open and against the left inner thigh. Turn your head and look up at the kettlebell on your right. Slide down on your left side until your left hand reaches your left heel. Keep both your legs straight. Slide back up to the starting position. Do this on the other side as well.