Targets: Shoulders, back, hips, glutes, legs
How to: To do a proper kettle bell swing, stand up straight, with feet a bit wider than hip-distance apart. Grab the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not toolow (this isn't your normal squat!). Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.
Remember: The motion should come from the hips, not the arms, as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for 12 to 15 reps.
2. Two-Arm Kettlebell Row
Targets: Back, arms, shoulders
How to: Grab two kettlebells for this one. (You got this!) Place them in front of the feet and bend the knees slightly. Next, bend over to grab both kettlebells and pull them toward the stomach, keeping the elbows close to the body and the back straight. Lower the weights, repeat for 12 to 15 reps max, feel how strong you are!
3. Kettlebell Goblet Squat
Targets: Legs, glutes, back
How to: What’s a squat without a kettlebell in hand? Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more!) Just remember: quality over quantity!