It's no wonder kettlebells get such a ringing endorsement from the pros: They're better-body multitaskers, zapping calories while sculpting sexy muscle tone. Try the moves created exclusively for SELF by Sarah Lurie, founder of Iron Core Kettlebell Strength and Conditioning in San Diego.
You'll need A 10- to 15-pound kettlebell ($24.99 and up; GoFit.net). Switch to a heavier one as you get stronger.
The plan Do three sets of the indicated reps of each move three times a week on nonconsecutive days.
Kettlebells—cannonball-like weights with thick handles—were the weapon of choice for Russian lifters more than a century ago. They're just now getting their due in America. The weights offer all the benefits of dumbbell training, plus a few more. The super-thick handles challenge your grip, and the position of the weight in relation to the handle works your core extra hard.
Best of all, kettlebells are versatile. They're ideal for explosive exercises that work major muscles, burn body fat, and build power, but they also add a new dimension to classic moves like chest presses and flys. And you don't need a wall-length rack of them to get a great workout. One pair will suffice for this routine. Use them regularly and you'll see the body you've always wanted.
Why It Works
The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body and you have a formula for significant fat loss.
Directions
Target Muscles:
Chest and Shoulders, Core, Grip, Legs
Workout Level:
Beginners
Frequency:
Twice per week.
How To Do It:
Perform the exercises as a circuit, completing one set for each, one after the other. Rest as needed between sets. If you're new to kettlebell training, complete two circuits. If you're more experienced, do three to five circuits. Choose a weight that allows you to complete 12-15 reps for each exercise.
Tough to Beat
To torch more calories than running a six-minute mile, you could cross-country ski uphill at a crazy-fast clip. Or you could swing a cast-iron kettlebell for 20 minutes to get the same sizzle, researchers from the University of Wisconsin La Crosse Exercise and Health Program conclude. To turn up the burn even more, we found a firm-up that melds the proven pound eraser with butt-kicking martial arts moves. Each energizing exercise in this mix sheds and sculpts, remaking your shape.
The trainer: Russian-born Dasha Libin (her grandfather taught kettlebells to the Soviet army!), co-owner of Anderson Martial Arts in New York City, created this clever Kettlebell Kickboxing combo.
You'll need: A 10- to 15-pound kettlebell ($30 and up; GoFit.net).
The plan: Warm up for five minutes (shadowbox, jump rope—you decide). Then do each three-move round, performing every exercise for one minute. Take a one-minute breather between rounds. Try the sizzle session three times a week on nonconsecutive days.
Designing your workout
The intensity and force generated during explosive power workouts means that they carry a slightly higher injury risk.
For that reason, you should perform fewer repetitions of each plyometric exercise than you would for a standard workout.
For the plyometric moves, use either your bodyweight or a weight that's 30-40 per cent of your ten rep maximum for that exercise.
For each target body part, start by doing an activation move to warm up and stabilise your muscles.
Then do the plyometric exercise before performing a single-joint move to exhaust the muscles.
The emphasis of these sessions is on speed and power, rather than developing endurance so make sure you rest for at least one minute between plyometric sets and at least two minutes between ployometric exercises.
Gym Ball Dumbbell Pullover
Sets: 3
Reps: 10
Start position
Support your head and shoulder on the ball with the dumbbell in your hands above your chest.
Movement
Lower the weight slowly behind your head, keeping a slight bend in your elbows.
Use your chest muscles to pull the weight back to the start but avoid arching your back to aid the move.
Jumping Press-Up
Sets: 3
Reps: 8
Start position
Begin in the press up position.
Movement
Lower down, keeping your elbows tucked in to your body.
Push up explosively so your hands leave the floor, land and go straight into the next jump press up.
Gym Ball Dumbbell Flye
Sets: 3
Reps: 10
Start position
Support your head and shoulders on the ball.
Keep a straight line from head to knees with your knees bent at 90 degrees.
Have a slight bend in your elbows and lower the dumbbells in an arc out to the side.
Movement
Use your chest muscles to return the weights to the start without arching your back.
Two-Arm Dumbbell Kickback
Sets: 3
Reps: 10
Start position
Bend forwards at the hips and keep your back in its natural arch.
Start with your elbows bent at 90 degress.
Movement
Straighten your arms while keeping your upper arms as still as possible.
Keep your core braced throughout the move to maintain a neutral arch in your spine.
Dumbbell T Press-Up
Sets: 2
Reps: 8
Start position
Grip the dumbbells with straight wrists and position them below your shoulders.
Keep your body in a straight line and your elbows tucked in to your body.
Keep your feet shoulder width apart and don't let your hips sag.
Movement
Push up powerfully and twist your body, rolling on to the sides of your feet and keeping your body in a straight line.
Raise a dumbbell overhead with your arm straight, then return to the start and perform the move on the opposite side.
Dumbbell Overhead Triceps Extension
Sets: 2
Reps: 10
Start position
Start with your torso upright and the weight above your head with your arm straight.
Movement
Lower the weight slowly by pivoting at the elbow and keeping your upper arm still.
Keep your body upright throughout the move.
Once you're satisfied with the results of explosive workouts like this one, move on to workouts geared towards increasing muscle mass if that's your goal, or simply continue maintaining a lean physique.
Designing your workout
The intensity and force generated during explosive power workouts means that they carry a slightly higher injury risk.
For that reason, you should perform fewer repetitions of each plyometric exercise than you would for a standard workout.
For the plyometric moves, use either your bodyweight or a weight that's 30-40 per cent of your ten rep maximum for that exercise.
For each target body part, start by doing an activation move to warm up and stabilise your muscles.
Then do the plyometric exercise before performing a single-joint move to exhaust the muscles.
The emphasis of these sessions is on speed and power, rather than developing endurance so make sure you rest for at least one minute between plyometric sets and at least two minutes between ployometric exercises.
Gym Ball Dumbbell Pullover
Sets: 3
Reps: 10
Start position
Support your head and shoulder on the ball with the dumbbell in your hands above your chest.
Movement
Lower the weight slowly behind your head, keeping a slight bend in your elbows.
Use your chest muscles to pull the weight back to the start but avoid arching your back to aid the move.
Jumping Press-Up
Sets: 3
Reps: 8
Start position
Begin in the press up position.
Movement
Lower down, keeping your elbows tucked in to your body.
Push up explosively so your hands leave the floor, land and go straight into the next jump press up.
Gym Ball Dumbbell Flye
Sets: 3
Reps: 10
Start position
Support your head and shoulders on the ball.
Keep a straight line from head to knees with your knees bent at 90 degrees.
Have a slight bend in your elbows and lower the dumbbells in an arc out to the side.
Movement
Use your chest muscles to return the weights to the start without arching your back.
Two-Arm Dumbbell Kickback
Sets: 3
Reps: 10
Start position
Bend forwards at the hips and keep your back in its natural arch.
Start with your elbows bent at 90 degress.
Movement
Straighten your arms while keeping your upper arms as still as possible.
Keep your core braced throughout the move to maintain a neutral arch in your spine.
Dumbbell T Press-Up
Sets: 2
Reps: 8
Start position
Grip the dumbbells with straight wrists and position them below your shoulders.
Keep your body in a straight line and your elbows tucked in to your body.
Keep your feet shoulder width apart and don't let your hips sag.
Movement
Push up powerfully and twist your body, rolling on to the sides of your feet and keeping your body in a straight line.
Raise a dumbbell overhead with your arm straight, then return to the start and perform the move on the opposite side.
Dumbbell Overhead Triceps Extension
Sets: 2
Reps: 10
Start position
Start with your torso upright and the weight above your head with your arm straight.
Movement
Lower the weight slowly by pivoting at the elbow and keeping your upper arm still.
Keep your body upright throughout the move.
Once you're satisfied with the results of explosive workouts like this one, move on to workouts geared towards increasing muscle mass if that's your goal, or simply continue maintaining a lean physique.
Bowling throw
Stand with feet staggered, left foot in front of right, a weight in each hand. Rest left hand on front of left thigh; extend right arm behind you, palm down. Curl right arm forward as if throwing a bowling ball (as shown). Lower arm. Do 20 reps. Switch sides; repeat.
Works shoulders, biceps
Forehead sweep
Stand with feet slightly wider than hip-width apart, a weight in each hand. Rest right hand on hip; extend left arm to side at shoulder height. Bend left elbow and bring left forearm across face, covering eyes (as shown). Straighten arm. Do 25 reps. Repeat on opposite side.
Victory sign
Stand with feet slightly wider than hip-width apart, a weight in each hand, arms extended overhead in a V, palms out (as shown). Slowly bend elbows toward hips, rotating palms to face body. Press back into V. Do 25 reps.
Super shrug
Stand with feet slightly wider than hip-width apart, arms extended out to sides at shoulder height, a weight in each hand. Keeping arms straight, lift left shoulder toward ear (as shown). Lower and repeat on opposite side for one rep. Do 30 reps, keeping arms lifted throughout.
Double pull
Stand with feet staggered, left foot in front of right, arms extended at chest height, a weight in each hand, palms facing each other. Squeeze shoulder blades together as you bend elbows, move weights to hips and push hips forward (as shown). Return to start; repeat. Do 15 reps. Switch lead leg; do 15 more reps.
Kettlebell fans love the heavy round-shaped weights for a reason — kettlebell exercises combine cardio and strength training together for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 272 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles.
Does all that convince you to add more kettlebell to your life? Read on for tips on choosing the right kettlebell and four calorie-torching exercises to try.
Shoulder Press Pushup
How to do it: Place your feet on a bench and hands on the floor slightly wider than shoulder-width. Pike your hips up in the air, so you are as vertical as you can be. Slowly lower your head to the floor. Pause, and push with your shoulders and triceps back to the start position.
2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition.
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Read more at Men's Health: http://www.menshealth.com/fitness/ultimate-medicine-ball-workout#ixzz1sULeel3U
Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.
Lunge Shoulder Press
Before
Targets shoulders, triceps, butt, and legs
- Stand with feet shoulder-width apart, a dumbbell in each hand; bend elbows to bring dumbbells next to shoulders, palms facing forward.
- Lunge forward with left leg, bending both knees 90 degrees.
- Return to standing, then extend arms overhead.
- Bring dumbbells back down to shoulders; switch legs and repeat. Do 20 reps, alternating sides
Triceps-Extension Reverse Sit-Up
Before
After
Targets triceps and abs- Lie faceup on mat with knees bent, feet off floor, a dumbbell in each hand, arms extended toward ceiling and palms facing each other; bend elbows to bring dumbbells by ears.
- Keeping knees tightly tucked, curl hips off floor to bring knees toward chest as you extend arms upward.
- Return to start. Do 20 reps.
Side-Crunch Hammer Curl
Before
After
Targets obliques and biceps- Stand with feet together, holding a dumbbell in right hand, arm by side, palm facing in, and touch left fingertips to left temple.
- Side bend at waist to right, chest facing forward, so that left elbow points up.
What you'll need: a pair of 5- to 10-pound dumbbells, a yoga mat
Targets shoulders, triceps, butt, and legs
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Read more at Men's Health: http://www.menshealth.com/fitness/ultimate-medicine-ball-workout/page/2#ixzz1sUM87spY
Stand-up slimmer
Stand with feet hip-width apart, a 3- to 10-pound dumbbell in each hand. Raise arms out to sides at shoulder level, elbows bent 90 degrees (like a goalpost), palms forward. Lean torso to left as far as you can (as shown). Return to upright; repeat on right side for one rep.
Ball crunch
Sit on a stability ball, feet flat and hands clasped behind head, elbows out. Lower upper body until back is resting on ball. Slowly crunch up as you lift right leg as high as you can while maintaining balance (as shown). Lower to start; repeat with left leg for one rep.
Child's Pose
Nick Cardillicchio
- Sit up comfortably on your heels.
- Roll your torso forward, bringing your forehead to rest on the bed in front of you.
- Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
- Hold the pose and breathe.
Pigeon Pose
Photo by Chris Fanning
Targets the piriformis (a deep gluteal muscle)- Begin in a full push-up position, palms aligned under shoulders.
- Place left knee on the floor near shoulder with left heel by right hip.
- Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown).
- Keep chest lifted to the wall in front of you, gazing down.
- If you're more flexible, bring chest down to floor and extend arms in front of you.
- Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes.
- Curl right toes under while pressing ball of foot into the floor, pushing through your heel.
- Bend knee to floor and release; do 5 reps total, then switch sides and repeat.
Seated Twist
Chris Fanning
Stretches shoulders, hips, and back; increases circulation; tones abdomen; strengthens obliquesSit on the floor with your legs extended.
Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling.
Place left elbow to the outside of right knee and right hand on the floor behind you.
Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute.
Switch sides and repeat.
Make it easier: Keep bottom leg straight and place both hands on raised knee. If your lower back rounds forward, sit on a folded blanket.
Bridge Pose
Chris Fanning
Stretches chest and thighs; extends spine- Lie on floor with knees bent and directly over heels.
- Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.
- Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.
- Make it easier: Place a stack of pillows underneath your tailbone.
Previous
Previous
Scorpion Press
Karen Pearson
Targets: Arms, abs, butt, and legs- Start in downward dog: Get on all fours on floor, then tuck toes under and press hips back and up toward ceiling as you step feet back a few steps to form an inverted V, balancing on palms and feet. (Try to keep heels on floor or as close to touching floor as possible.)
- Maintaining V position, lift right foot off mat, bend right knee 90 degrees, and raise leg so that right thigh is in line with back.
- Keeping bent right leg in air throughout, bend left leg 90 degrees to lower knee toward mat, then straighten it again.
- Do 10 reps. Switch legs; repeat.
Fire-it-up tip: To sizzle more fat anytime you hit the mat, try this combo from the YogaWorks Body Slim class: Perform sun salutations at a fast clip for 2 minutes, then do your fave poses for the next 4. Repeat for a workout that burns 300 calories per hour.
Running Dog
Karen Pearson
Targets: Arms, abs, butt, and hamstrings- Start in downward dog: Get on all fours on mat, then tuck toes under and press hips back and up toward ceiling as you step feet back a few steps to form an inverted V, balancing on palms and feet. (Try to keep heels on floor or as close to touching floor as possible.)
- Maintaining V position, quickly bring left knee in toward chest, then press left heel back to extend left leg directly in the air behind you. Immediately bring knee in again.
- Do 10 reps. Switch sides; repeat.
Pendulum Plank
Karen Pearson
Targets: Abs and butt- Start in plank position: Balance on mat on forearms and toes, maintaining a straight line from head to heels.
- Lift left foot a few inches off mat and bring it 45 degrees out to left side, hold for 1 count, then return it to start position. MAKE IT EASIER: Step with left foot onto floor briefly when you bring it out to side.
- Repeat move with right leg to complete 1 rep.
- Do 10 reps.
Cha-Cha-Cha
Karen Pearson
Target: Abs- Start in plank position: Balance on mat on forearms and toes, maintaining a straight line from head to heels.
- Quickly alternate bringing left knee, then right knee, to touch mat.
- Continue alternating for 30 seconds to 1 minute.
Warrior Windmill
Karen Pearson
Targets: Shoulders, abs, obliques, butt, and legs
- Start in warrior II: Stand with feet hip-width apart, arms extended out to sides, palms down, then lunge with right leg out to right side, toes pointing right, knee over ankle and left leg straight. Turn head toward right hand.
- Maintaining lunge position throughout, hinge at waist toward left as you bring left hand toward mat by outside of left ankle and bring right arm overhead.
- With feet planted, quickly reverse direction, hinging toward right as you arc right arm toward mat behind right thigh and bring left arm up toward ceiling to complete 1 rep.
- Do 10 reps. Switch sides; repeat.
Hip Shaper
Karen Pearson
Start in tree pose: Stand with palms pressing together in front of chest, and bend left knee out to side, placing sole of left foot on inner thigh of right leg.Maintaining contact of left foot on right thigh, bring left knee across body toward right, then extend left leg out to right.
Bend left knee again, and bring it out to left side to return to tree pose.
Do 10 reps. Switch sides; repeat.
High Heel
Karen Pearson
- Start in chair pose: Stand with feet together and arms extended overhead with palms facing each other; sink into a squat.
- Raise both heels off mat, lowering arms directly in front of you at shoulder level as you rise onto tiptoes. MAKE IT EASIER: Keep heels on mat so feet remain flat throughout.
- Do 3 pulses, lowering butt 2 inches toward heels and rising again.
- Lower heels and return to chair pose.
- Do 10 reps.
Hammer Punch
Alex Palombo
Targets shoulders and biceps- Stand with feet hip-width apart, holding a dumbbell in each hand, with arms by sides and palms facing forward.
- Bend elbows near rib cage to bring dumbbells next to shoulders while keeping palms facing forward.
- Punch left arm out to left side, palm facing forward, and then quickly bring dumbbell back to shoulder. Repeat with right arm to right side, then lower arms to start.
- Do 2 sets of 20 reps, alternating sides. MAKE IT HARDER: On final rep, do 20 fast-paced punches with left arm, then repeat with right arm.
Pom-Pom Circle
Alex Palombo
Targets shoulders and arms- Stand with feet hip-width apart, holding a dumbbell in each hand, arms slightly out to sides in an upside-down V.
- Slowly raise extended arms overhead, drawing five tiny circles with each weight on the way up until arms form a V.
- Slowly lower arms to sides, reversing direction of circles, to complete 1 rep.
- Do 2 sets of 10 reps.
Plank Press
Alex Palombo
What you'll need: a pair of 3- to 5-pound dumbbells, a yoga matTargets shoulders, back, triceps, and abs
- Place dumbbells at top of mat, then get into full push-up position with arms shoulder-width apart and hands directly under shoulders; step feet out slightly wider than shoulder-width.
- Keeping hips level, lift right hand and pick up one dumbbell; drive right elbow backward at shoulder level, keeping arm close to side and palm facing down.
- Extend right arm forward.
- Return right elbow to bent position and repeat.
- Do 10 reps, switch sides and repeat. Do 2 sets.
Squat Push
Before
After
Targets: Arms, chest, abs, butt, and legs- Stand with feet shoulder-width apart, holding medicine ball with both hands in front of chest, elbows bent by sides.
- Squat, keeping knees behind toes.
- As you rise out of squat, press ball forward until arms are fully extended at chest level.
- Return to squat position with ball in front of chest, elbows bent by sides.
- Do 10 to 15 reps.
Flye Ball
Jay Sullivan
Targets: Shoulders, arms, chest, abs, obliques, and butt- Holding medicine ball with both hands, lie faceup on stability ball with head and shoulder blades resting on its center, knees bent 90 degrees and feet flat so that torso is parallel to floor.
- Keeping abs engaged and hips lifted, extend arms toward ceiling, directly over shoulders.
- Shift ball to left hand and slowly lower left arm out to side, maintaining a slight bend in left elbow as right arm remains extended.
- Bring ball back to center. Shift ball to right hand; repeat to complete one rep.
- Do 12 to 15 reps.
Pullover
Before
After
- Holding medicine ball with both hands, lie faceup on stability ball with head and shoulder blades resting on its center, knees bent 90 degrees and feet flat so that torso is parallel to floor.
- Keeping abs engaged and hips lifted, extend arms toward ceiling, directly over shoulders.
- Slowly lower arms behind you until ball is directly in line with head, then raise them toward ceiling.
- Do 12 to 15 reps.
Lunge Press
Before
After
Targets: Shoulders, arms, abs, obliques, butt, and legs- Stand with feet hip-width apart, holding medicine ball with both hands in front of chest, elbows bent by sides.
- Lunge back with right leg and rotate torso to right, then back to center.
- Press into left foot as you rise out of lunge, lifting right knee toward chest while pressing ball overhead. Lower into lunge position and repeat.
- Do 10 to 15 reps. Switch legs; repeat.
Squat Swing
Before
After
- Stand with feet slightly wider than shoulder-width apart, holding a single dumbbell with one hand on each end in front of hips.
- Keeping back flat, squat as you swing dumbbell behind you between legs.
- Quickly stand up, swinging dumbbell forward and then overhead as you lift left leg out to side, toes forward.
- Lower left foot to floor and return to squat, bringing dumbbell between legs. Repeat, raising right leg, to complete 1 rep.
- Do 3 sets of 10 reps.
Scoop Squat
Before
After
- Holding a dumbbell in each hand, stand with feet hip-width apart; with palms facing forward, extend arms behind you as high as you can.
- Step left foot out to side so that feet are slightly wider than shoulder-width apart, and squat as you bend elbows to scoop arms forward until palms face you at eye level. Return to start.
- Do 10 reps. Switch sides and repeat. Do 3 sets.
Speed Skater
Jay Sullivan
Targets: Shoulders, back, abs, butt, and legs
- Stand with feet hip-width apart, arms by sides. Lunge left leg out to side, keeping right leg straight. With back flat, hinge forward from hips, reaching right arm to left toes, extending left arm behind you.
- Staying crouched, hop left foot next to right, then switch sides, lunging right as you sweep left arm toward right foot and right arm behind you to complete one rep.
Lunge Kick
Before
After
Targets: Abs, butt, and legs- Stand with feet hip-width apart, arms by sides, elbows bent. Lunge forward with left leg while swinging right arm forward and left arm back.
- As you rise, kick right leg straight up and swing arms in opposite directions.
- Lunge forward with right leg as foot lands on floor.
- Continue lunge kicking forward 10 steps, alternating legs. Turn around and lunge kick back to start.
Knee-Up Jump Lunge
Sumo Kick
Before
After
Targets: Abs, butt, and legs- Stand with feet hip-width apart, toes turned out slightly and elbows bent by sides, fists in front of chest. Take a large step out to left with left foot and sink into a wide squat.
- Stand up, placing weight on left leg, leaning slightly to left, and kick right leg out to side with foot flexed.
- Lower right leg, bringing right foot beside left.
- Do 10 sumo kicks across floor; switch directions, kicking with left leg back to start.
Biceps Squared
Before
After
Targets: Biceps, butt, and legs- Holding a dumbbell in each hand, stand with feet hip-width apart.
- Raise extended arms to shoulder level, palms up, with right arm directly in front of you and left arm out to side.
- Lunge forward with right leg, bending both knees 90 degrees; bend elbows to curl dumbbells to shoulders. Return to start.
- Do 5 reps. Switch sides (lunge with left leg, right arm out to side) and repeat. Do 3 sets
Crush Curl
While standing with your arms extended down in front of you, squeeze a kettlebell between your palms. (Fully extend your fingers to ensure you’re squeezing it and not simply cradling it.) With your upper arms locked in tight by your sides, curl the kettlebell up by slowly bending your elbows. When your elbows are fully bent – with your upper arms still glued to your sides – slowly reverse the motion to complete the rep. Works both chest and biceps.
Goblet Squat
Stand with your feet about twice as wide as shoulder-width with your toes angled out slightly. Hold kettlebell by the handle with both hands just below your chin. Slowly drop into a deep squat. Place your elbows inside your knees and try to push them apart. Drive off your heels to return to the starting position.
Hot Potato Rusian Twist
For cast-iron abs, sit on the floor, legs out in front of you, palming a kettlebell in one hand. Press your elbows tight against your ribs and lean back until you’re almost falling over. Quickly pass the kettlebell from hand to hand.
Swing
Start with your feet slightly wider than shoulder-width while holding a kettlebell by the handle with both hands. Hike the bell back between your legs, then propel it forward to sternum level (keeping your arms straight) by explosively thrusting your hips and straightening your body. You’ll work your shoulders, back, core, and legs.
Around-The-Body Pass and Walk
To strengthen biceps, grip strength, and core, hold the kettlebell by its handle and pass it around your body while standing. Further challenge your midsection by quickening the pace at which you transfer the bell from hand to hand. When you master this move, start walking while doing it.
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Start | Squat down | Start rolling back |
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Keep rolling back | No Momentum Deck Squat |
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Momentum Deck Squat | Coming up | Ready to stand |
Slingshot
Before
After
Targets: Back, arms, abs, and obliques- Stand with feet shoulder-width apart, holding handle of kettlebell in both hands, arms extended at waist level in front of you.
- Release left hand so you're gripping handle with right hand.
- Stand with feet slightly wider than shoulder-width apart, holding handle of kettlebell with both hands, arms in front of thighs, palms in.
- Squat, keeping chest open and back flat, and hinge forward from hips as you swing kettlebell with control through legs behind you.
Iron Cross -6 reps each side
Targets: Upper back, shoulders, biceps, triceps, butt, and legs
- Stand with feet hip-width apart, a dumbbell in each hand.
- Lift arms out to sides and bend elbows to bring dumbbells near ears, palms forward.
- Lunge backward with left leg.
- Stand up on right leg, kicking left leg forward and extending arms out to sides.
- Return to lunge, dumbbells by ears.
- Do 6 reps. Switch sides; repeat.
High Pull
Before
After
Targets: Shoulders, arms, butt, and hamstrings- Stand with feet slightly wider than shoulder-width apart, toes turned out 45 degrees, with kettlebell on floor between legs, arms by sides.
- Squat, keeping chest open and abs engaged, as you grip handle of kettlebell with right hand, palm in.
- Immediately push through heels to stand straight up as you drive right elbow up to pull kettlebell toward right shoulder; lower to floor.
- Return to start.
- Switch arms and repeat. Do 5 reps each side.
Lunge Press
Before
After
Targets: Shoulders, back, arms, abs, butt, and legs- Stand with feet hip-width apart, holding sides of kettlebell handle with both hands in front of chest, elbows bent by sides, palms in.
- Lunge forward with left leg, bending both knees 90 degrees. If advanced exerciser, press kettlebell overhead, making sure spine is tall and legs are stable. Lower kettlebell to chest, then press through left heel to step back to start.
- Switch legs and repeat to complete 1 rep. Do 10 reps.
One-arm swing
(works butt, legs, hips, lower back, shoulders, forearms)
Stand with feet slightly wider than shoulder-width apart and knees bent into a half-squat. Grasp kettlebell in left hand so it hangs between (and slightly behind) calves. Come up out of squat, letting kettlebell swing to waist height, then bend at hips and knees to squat back down as it swings back between legs. Do 15 reps; switch sides, and repeat. Do 3 sets.
Trainer tip: Instead of thinking about raising your arm, let your hips power the move by thrusting them upward as the kettlebell lifts.
Get-up plank
(works abs, back, hips, triceps, shoulders)
A. (top left) Begin in a modified side-plank position with legs stacked and knees bent; put your body weight on your left forearm and side of left leg and hips. Hold a kettlebell in your right hand, with your right elbow bent and weight resting against your forearm.
B. (bottom right) Lift your hips so your body is straight from knees to shoulders. At the same time, straighten your arm and press kettlebell toward the ceiling. Slowly lower your hips and arm to starting position. Do 15 reps, then switch sides and repeat. Do 3 sets.
Trainer tip: Keep the kettlebell directly above your shoulder, and focus your eyes on it.
Balance row
(works hips, back, shoulders, biceps, core, quads)
With kettlebell in your left hand, hold your arm straight down so the weight hangs at your side and lift your left foot so the inside of it touches the inside of your right knee. Bend your left elbow up and back, lifting the kettlebell to hip-height; lower arm, and repeat. Do 15 reps, then switch sides and repeat. Do 3 sets.
Trainer tip: square your shoulders, tighten your abs, and use your upper-back muscles to lift the kettlebell.
Round 1: Sideshow
Stand with feet staggered, right leg in front, holding kettlebell horns at chest. Rotate torso to left as you bring left knee toward right elbow. Return to start. Repeat quickly on opposite side. Continue for 1 minute.
Round 1: Tip-Top Toner
Stand on tiptoes, holding kettlebell upside down by horns at chest; squat. Stay on tiptoes and stand, straightening arms overhead, then lower kettlebell behind head until forearms are parallel to floor. Reverse movement to return to start. Continue for 1 minute.
Round 1: Liftoff
Stand with feet hip-width apart, holding horns at chest. Lunge right leg back then stand, kicking right leg forward. Return to lunge. Continue for 30 seconds. Switch sides; repeat.
Round 2: Low and Go
Stand with feet wider than hip-width apart, toes out, holding horns at chest. Squat, lowering arms toward floor, then step right leg back and to left as you extend arms overhead. Return to squat. Switch sides; repeat. Continue, alternating sides, for 1 minute.
Round 2: Thigh Thinner
Stand with feet hip-width apart, toes out, holding horns at chest. Lift left heel off floor, then squat. Return to start. Switch sides; repeat. Continue, alternating sides, for 1 minute.
Round 2: Whittling Warrior
Stand with feet hip-width apart, holding kettlebell horns at chest. Lunge back with right leg. Stand, bringing right thigh parallel to floor. Bend forward, lowering arms toward floor, extending right leg behind you until parallel to floor. Return to start. Switch sides; repeat. Continue, alternating sides, for 1 minute.
Round 3: Butt-Firming Bridge
Sit with knees bent, feet flat, back at a 45-degree angle, holding horns at chest. Lower your back to floor, then lift hips until body forms a straight line as you extend arms overhead to floor. Return to start. Continue for 1 minute.
Overhead Press
Stand with feet hip-width apart, a kettlebell in right hand, elbow bent, with ball of kettlebell resting on back of right forearm at right shoulder. Press right arm straight overhead (as shown). Bend elbow, returning kettlebell to right shoulder, for 1 rep. Do 5 reps. Switch sides; repeat.
Bill Diodato
Deck Squat
Stand with feet hip-width apart, holding kettlebell horns (sides of handle), arms down. Lower butt to sit on floor; bend elbows so kettlebell is in front of chest, arms inside legs. Roll onto back, keeping knees bent (as shown), then roll forward, placing feet on floor to rise to a low squat, extending arms at chest level. Snap hips as you straighten legs and lower arms for 1 rep. Do 10 reps.
The Halo
Stand with feet hip-width apart, holding kettlebell upside down, hands on horns, at chest level, elbows bent. Keeping elbows bent, lift and circle kettlebell around head counterclockwise (as shown), then return to start. Repeat, circling kettlebell clockwise, for 1 rep. Do 5 reps.
One-Arm Swing
Stand with feet slightly wider than hip-width apart, a kettlebell on floor between feet. Squat and grab kettlebell handle with right hand, left hand at side. In a fluid motion, lift kettlebell and swing it back between legs, then forward and up to shoulder level, snapping hips and shifting weight to heels as you rise to stand, lifting left arm out to side (as shown). Release, swinging kettlebell back between legs, for 1 rep. Do 5 reps. Switch sides; repeat.
Swing-Catch-Squat
Stand with feet slightly wider than hip-width apart, kettlebell on floor between feet. Squat and grab handle with both hands, palms down; swing kettlebell back between legs, then forward as you snap hips and rise to stand. When kettlebell reaches shoulder level, release handle, catching horns, elbows bent, then squat (as shown). Stand, changing grip so hands are on top of handle, arms down, for 1 rep. Do 10 reps.
High pull
Stand with feet hip-width apart. Hold kettlebell with both hands, palms facing body, arms down. Squat and reach kettlebell toward feet so it's just above floor. Stand up quickly, raising kettlebell to chest level, elbows bent and out to sides (as shown). Return to squat for one rep. Do 15 reps.
Figure eight
Grip kettlebell in left hand and stand with feet hip-width apart. Bend at hips and knees, with back almost parallel to floor. Bring kettlebell between legs and pass it to right hand behind right knee (as shown). Loop kettlebell in front of right knee, then between legs, to pass it back to left hand (behind left knee) for one rep. Do 15 reps.
Swing kick
Stand with feet hip-width apart. Grip kettlebell with both hands, palms facing body, arms down. Squat, bringing kettlebell down between legs. Stand up quickly, raising arms directly overhead, palms forward. Lift left leg out to side as high as you can (as shown). Lower leg, then arms, and return to squat for one rep. Do 8 reps. Switch legs; repeat.
Turkish get-up
Lie faceup, right arm raised toward ceiling holding kettlebell so ball rests on back of right forearm. With right arm raised throughout, sit up, leaning on left hand and left knee (as shown), then stand. Reverse motion back to start. Do 8 reps. Switch sides; repeat.
Skater's leap
Stand with feet hip-width apart and hold kettlebell in right hand near right shoulder (elbow bent, ball resting on back of right forearm). Bend knees slightly and push right hip out (as shown), then quickly straighten legs as you extend right arm overhead. Lower kettlebell to return to start. Do 8 reps. Switch sides; repeat.
Push press
Stand with feet hip-width apart and hold kettlebell in right hand near right shoulder (elbow bent, ball resting on back of right forearm). Bend knees slightly and push right hip out (as shown), then quickly straighten legs as you extend right arm overhead. Lower kettlebell to return to start. Do 8 reps. Switch sides; repeat.
Teapot tip
Hold kettlebell with both hands, palms facing each other, elbows bent 90 degrees; stand on left leg, knee bent, and lift bent right leg behind you. Tilt forward so torso and right thigh are nearly parallel to floor (as shown). Return to start. Do 8 reps. Switch legs; repeat.
High-five squat
Hold kettlebell in left hand near left shoulder (elbow bent, ball resting on back of left forearm), and stand with feet hip-width apart. Squat, then extend left arm overhead (as shown). Stand up, keeping kettlebell raised. Bend elbow to lower kettlebell to shoulder for one rep. Do 8 reps. Switch sides; repeat.
Bent-over row
Grip kettlebell in left hand, arms down, and stand with feet hip-width apart. Bend at hips, knees slightly bent, and extend arms toward floor, palms in. Keep lower body still as you draw left arm behind you with elbow bent (as shown). Straighten arm for one rep. Do 8 reps. Switch sides; repeat.
Starfish reach
Lie faceup with legs wide and arms extended behind head, holding kettlebell with both hands (at base of handle, ball away from you), palms facing up. Contract abs and crunch up as you reach arms and legs together (as shown). Lower to start. Do 15 reps.
Side press
Stand with feet hip-width apart, left foot turned out. Hold kettlebell in right hand near right shoulder (elbow bent, ball resting on back of right forearm). With left knee bent, lean left at hip and reach left hand toward toes as you turn torso to extend right arm to ceiling (as shown). Stand up, keeping kettlebell lifted. Lower arm to start. Do 8 reps. Switch sides; repeat.
Russian twist
Sit on floor with legs together, knees bent and feet flat. Hold kettlebell with both hands, palms facing each other, near left shoulder (elbows bent, ball resting on back of left forearm). Lift feet about 12 inches, lean back slightly, then twist torso right as you shift kettlebell to right shoulder and swivel knees left (as shown). Reverse (torso left, knees right) for one rep. Do 8 reps.
3 Shelf
Sets: 1 Reps: 12-15Stand with your feet outside shoulder width with a kettlebell on the floor to your right side. Keeping your lower back in its natural arch, pivot your feet to the right and bend down and pick up the bell by the handle (A). Raise it as you pivot and twist to the left, stopping when the bell is at chest height. (Imagine lifting a paint can from the floor and placing it onto a shelf behind you—that's the motion.) (B). Return the weight to the floor.
4 Power to the People
Sets: 1 Reps: 12-15Hold the bell in your right hand and extend your arm overhead (A). Lower your arm while simultaneously raising your right knee so that your elbow and knee nearly touch (B). Extend your knee and arm again. Complete all reps on that side and then switch sides and repeat.
Photograph by Beth Bischoff
Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart. Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That's one rep. Do 10, then switch directions and repeat without stopping to rest.
Quick tip: Keep your core engaged and avoid moving your hips throughout the entire move.
Quick tip: Keep your core engaged and avoid moving your hips throughout the entire move.
Photograph by Beth
Bischoff
Bischoff
Photograph by Beth Bischoff
Stand with your feet hip-width apart, the kettlebell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat . Brace your abs, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended. That's one rep; do 10 to 12.
Photograph by Beth Bischoff
Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder . Bend your left knee, place your foot on the floor, and prop yourself up on your left arm. Keep the weight directly in line with your shoulder and sit up until your back is straight . Reverse the movement to return to start. That's one rep. Do five, then repeat on the other side.
Photograph by Beth Bischoff
Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor. Immediately stand and swing the kettlebell up to shoulder height . As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs . That's one rep. Do 15 to 20.
Quick Tip: If you have any back problems, do this move without using a weight.
Quick Tip: If you have any back problems, do this move without using a weight.
Photograph by Beth Bischoff
Stand with your feet hip-width apart and hold the kettlebell with both hands in front of your chest, elbows bent and close to your body . Keeping your back straight and chest up, push your hips back and bend your knees until they form 90-degree angles . Press down into your heels and return to standing. That's one rep. Do 10 to 15.
Quick Tip: Keep your knees over (not in front of) your toes at the bottom position of the squat.
Quick Tip: Keep your knees over (not in front of) your toes at the bottom position of the squat.
Photograph by Beth Bischoff
Stand with your feet wider than hip-width apart, weight in your left hand. Raise it next to your left shoulder, then press it overhead . Rotate your chest to the left and look up at the kettlebell as you try to touch your right hand to your right foot . Pause, then return to start, keeping your left arm extended. Do five to 10 reps before lowering the weight, then repeat on the other side.
Quick Tip: Practice without the weight until you nail the form.
Quick Tip: Practice without the weight until you nail the form.
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