Kettle Bell Workout

 

Repetitions: 5 to 8 minutes

Directions: Do each of the following moves for one minute, continuously - Jump rope (move your arms like you're holding a jump rope, and skip), jog in place, football shuffles (Keeping your knees bent and staying low to the ground, shuffle your feet three times to one side, then the other), power squats (Begin standing with feet together. Jump into a wide squat, then jump back up to standing, with your feet together), high knees (running in place, bending your knees up in front of you so your knees raise up to waist height), jabs (Punching while standing with your feet shoulder length apart, alternating arms) and jog in place

Around the body pass

Repetitions:8 reps per arm

Directions:Standing with your feet shoulders length apart, raise the kettlebell (KB) to 45 degrees in front of you with both hands. To begin, keep your abdominals engaged while taking the KB in your left hand and swing it around your body, counter-clockwise so that you're holding it behind your back. Transfer it from your left hand to your right hand, and continue the circle so that the KB is back front of you. Transfer back to your left hand - this is one rep - and begin again.

Swing 

Repetitions:12 - 15 reps

Directions:Stand with your feet wider than hip-width apart, while holding the KB in both hands in front of you. Keep your arms straight, and lift the KB up in front of you, at shoulders height so your arms are parallel to the floor. To begin, swing the KB down in between your legs while in a full squat, and then swing the KB back up in front of you, in one continuous motion to complete one rep.8 reps per arm High Pull (best for upper arms & back)Stand with your feet wider than hip-width apart, and begin down in a squat with your upper body bent forward, keeping your back straight and parallel to the floor. Starting with the kettlebell in your right hand with your arm dangling straight toward the ground, move up to standing, and pull or "row" the KB up toward your chest. Bend back down to starting position with your arm now straight to complete one rep.

Front Squat 

Repetitions:10 reps per leg

Directions:Begin standing with your feet wider than hip-width apart, holding the kettlebell with both hands in front of your chest, elbows bent and close to your body. Step your right foot backward and bend into a runner's lunge. While lunging, lift the KB up over your head with both hands until your arms are straight, then move back up to standing and lower the KB back to your chest in order to complete one repetition.

Figure Eight

Repetitions:12 to 15 reps

Directions: 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.10 reps Figure Eight (best for upper arms & abs)Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up. Hold the kettlebell behind your left leg with one arm on each side of your leg. Grab the KB with your left hand and swing it in front of your left leg, between your legs, and behind your right leg, making a figure eight shape. Then, switch hands and reverse the motion, grabbing the KB with your right hand and swinging it in front of your right leg, between your legs, then behind your left leg. This is one repetition.

Half Get Up

Repetitions:12 to 15 reps

Directions: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.5 reps per sideHalf Get Up (best for abs & shoulders)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.

Swing

Repetitions:12 - 15 reps per side

Directions:Start in a half squat, holding the kettlebell between your knees, arms straight and chest up. Swing the weight overhead, arms straight, and raise your right leg straight out to the side. Return to start and repeat with the left leg.