Kettlebell workout

Les, glutes and quadriceps

Kettlebell swings:

Stand with feet wider than hip width apart. Grasp the kettlebell with both hands in front of your chest.

Now bend your knees and bring your hips back to squat position, and swing the kettlebell down and backward between your legs.

Keep your head and upper trunk straight, and head looking up and forward.

Hold for 1 sec and then explosively swing the bell up in front of your chest by raising upper body upright and extending your legs. Repeat.

Muscles:

Glutes, quadriceps, hamstrings, calves, erector spinae, quadratus lumborum, multifidus, transverse abdominis, obliques, deltoid, rotator cuff muscles, trapezius, rhomboids, latissimus dorsi.

Kettlebell swings with leg lift

Stand with feet slightly wider than shoulder width apart. Hold a kettlebell with both hands with palms facing towards your body. Bend your knees, push your hips back and extend your arms and bring the kettlelbell down on the floor. Keep your back straight. This is your starting position.

Keep your head and upper trunk straight, and head looking up and forward.

Now swing the bell back between your legs.

As you extend your legs and stand up, explosively swing the bell up and extend your arms overhead, and lift your right leg straight out to your side. Lower your arms and leg back to the starting position and repeat with left leg. Keep continue alternating side back and forth.

Muscles:

Glutes, quadriceps, hamstrings, calves, erector spinae, quadratus lumborum, multifidus, transverse abdominis, obliques, deltoid, rotator cuff muscles, trapezius, rhomboids, latissimus dorsi, gluteus medius, gluteus minimus, hip adductors.

Variation: kettlelbell swings:

Stand with feet slightly wider than shoulder width apart. Hold a kettlebell with both hands with palms facing towards your body.

Bend your knees, push your hips back and extend your arms and bring the kettlelbell down on the floor. Keep your back straight.

Now swing the bell back between your legs. Then explosively swing the bell back up in front of your chest as you stand up. Then swing the bell between your legs without putting it down on the floor.

And repeat till your desire goal.

Muscles:

Glutes, quadriceps, hamstrings, calves, erector spinae, quadratus lumborum, multifidus, transverse abdominis, obliques, deltoid, rotator cuff muscles, trapezius, rhomboids, latissimus dorsi.

Single arm kettlebell swings:

Stand with feet wider than hip width apart. Hold a kettlebell with your right hand and extend your right arm in front of your chest with palms facing down.

Bring your left arm slightly away from your body to balance during swing.

Now bend your knees and bring your hips back to squat position and swing the kettlebell down and back between your legs. Keep your head and upper trunk straight.

Hold for 1 sec and then explosively swing the bell up in front of your chest by raising upper body upright and extending your legs.

Repeat. Then switch sides and do other repetitions.

Muscles:

Glutes, quadriceps, hamstrings, calves, erector spinae, quadratus lumborum, multifidus, transverse abdominis, obliques, deltoid, rotator cuff muscles, trapezius, rhomboids, latissimus dorsi.

Two kettlebell swings:

Stand with feet wider than hip width apart. Hold a kettlebell with each hand in front of your chest with palms facing down.

Now bend your knees and bring your hips back to squat position, and swing the kettlebell down and back between your legs. Keep your head and upper trunk straight.

Hold for 1 sec and then explosively swing the bell up in front of your chest by raising upper body upright and extending your legs.

Repeat.

Muscles:

Glutes, quadriceps, hamstrings, calves, erector spinae, quadratus lumborum, multifidus, transverse abdominis, obliques, deltoid, rotator cuff muscles, trapezius, rhomboids, latissimus dorsi.

Alternating single arm kettlebell swings:

Stand with feet wider than hip width apart. Hold a kettlebell with your right hand and extend your right arm in front of your chest with palms facing down.

Bring your left arm slightly away from your body to balance during swing.

Now bend your knees and bring your hips back to squat position, and swing the kettlebell down and back between your legs. Keep your head and upper trunk straight.

Hold for 1 sec and then explosively swing the bell up in front of your chest by raising upper body upright and extending your legs.

Now swap the bell, hold the kettlebell in the left hand and rest your right hand at your side, and continue the swings with the left hand.

Keep continue alternating exchanging the bell one hand to the other.

Repeat 12-15 times.

Muscles:

Glutes, quadriceps, hamstrings, calves, erector spinae, quadratus lumborum, multifidus, transverse abdominis, obliques, deltoid, rotator cuff muscles, trapezius, rhomboids, latissimus dorsi.

Kettelbell swings overhead:

Stand with feet around hip width apart. Grasp horns of the kettlebell with both hands in front of your chest.

Now bend your knees and bring your hips back, and swing the kettlebell down between your lower legs. Keep your head and upper trunk straight. And then explosively swing the bell up towards the ceiling and bring your arms overhead.

Lower your arms in front of your chest and repeat.

Muscles:

Glutes, quadriceps, hamstrings, calves, erector spinae, quadratus lumborum, multifidus, transverse abdominis, obliques, deltoid, rotator cuff muscles, trapezius, rhomboids, latissimus dorsi, biceps, triceps

Single arm Kettlebel cleans:

Stand with feet slightly wider than shoulder width apart. Grasp a kettlebell with your right hand with palm facing in towards your body.

Bend your knees, push your hips back and extend your arms down and bring the bell between your legs. Keep your back straight and head looking up and forward. Outstretch your left arm at your side at the chest level.

Now swing the bell back between your legs.

Then as you stand up, vigorously swing the bell back up, bend and rotate your right arm with tucked into the side and place your right hand in front of right shoulder with thumb near the shoulder.

And repeat till your desire goal. Switch sides

Muscles:

Hamstrings, gluteus maximus, erector spinae, deltoid, trapezius.

Double arm kettlebell clean

Stand with feet slightly wider than shoulder width apart. Grasp a kettlebell with your both hands with palm facing in towards your body.

Bend your knees, push your hips back and extend your arms down and bring the bell between your legs. Keep your back straight and head looking up and forward.

Now swing the bell back between your legs.

Then as you stand up, vigorously swings the bell back up (front of body) to the shoulder level by bending and rotating your arms, thus your palms faces forward.

And repeat till your desire goal.

Muscles:

Hamstrings, gluteus maximus, erector spinae, deltoid, trapezius.

Lateral lunges with clean

Stand with feet slightly apart. Hold the handle of the kettlebell in your right hand into the rack position- bend your right elbow at your side and bring kettlebell in front of your right shoulder, and wrist in a neutral position with palm facing in.

Extend your left arm out for balance.

Now lift your right foot and take a big step to the right side and lower your body down by bending left knee and keeping right leg straight into a side lunge.

Then return to the start position.

Next, Bend your knees, push your hips back, and extend your arms down and swing the bell back between your legs. Then as you stand up, vigorously swings the bell back up into racked position.

Repeat 10 times. Switch side and repeat.

Muscles:

Gluteus maximus , gluteus medius/minimus, Quadriceps, Hamstrings, hip adductors, hip flexors, erector spinae, deltoid, trapezius.

Dead clean and press

Stand with feet slightly wider than shoulder width apart. Grasp a kettlebell with your right hand with palm facing in towards your body.

Bend your knees, push your hips back and extend your arms down and bring the bell between your legs. Keep your back straight and head looking up and forward. Outstretch your left arm to your side at the chest level.

Now swing the bell back between your legs.

Then as you stand up, vigorously swing the bell back up, bend and rotate your right arm with tucked into the side and place your right hand in front of right shoulder with thumb near the shoulder while moving into squatting slightly.

Then vigorously extend your arms overhead with wrist neutral and palm facing forward by thrusting your hips up and extending your both legs.

Lower the bell and reverse the movement and repeat. Switch sides.

Muscles:

Hamstrings, glutes, calves, erector spinae, quadriceps, quadratus lumborum, multifidusm, abs, obliques, trapezius, deltoid, rhomboids, biceps and triceps.

Kettlebell both arms High pulls

Stand with feet around hip width apart. Grasp a kettlebell with both hands.

Now bend your knees, push your hips back, and lower your body down into a squat position.

Extend your arms straight and bring the bell between your legs. Keep your back straight, and head looking up and forward.

Now pull the kettlebell up in front of your chest and bring the elbows out and up to your side above your shoulders as you stand up. Keep the kettlebell close to your body. Hold for 1 sec and lower the bell back down to the starting position.

repeat 1-3 sets of 12-15 reps.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Trapezius, upper back and shoulders

High pulls with signal kettlebell

Stand with feet wider than hip width apart. Hold a kettlebell with your right hand and extend your right arm in front of your right thigh with palm facing in towards you.

Bring your left arm slightly away from your body to balance during swing.

Now bend your knees and bring your hips back to squat position, and swing the kettlebell down and back between your legs. Hold for 1 sec and then extend your legs and raise your body upright and explosively swing the bell up, bend your right elbow out at the shoulder level and bring a bell in front of your right shoulder.

Repeat. Then switch sides and do other repetitions.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Trapezius, upper back and shoulders

Kettlebell Turkish get up

Lie on your back on the floor and hold the kettlebell to your right hand with palm facing forward, extend your right arm straight over the shoulder and keep right arm locked out throughout exercise.

Bend the right knee and pull right heel close to the right butt but bring right lower leg out at a 45 degree angle, and keep the left leg straight behind you.

Rest your left arm on the floor at around 45 degree angle.

Now raise your upper body up onto the left elbow first, then on your left hand. Keeping the left leg straight on the floor and right arm locked over your right shoulder.

Then push your body up off the floor by bringing your left leg under your body. Keep continue pushing up until your left knee, shin and foot on the floor behind you.

Keeping the right arm locked over your shoulder. Slowly stand up with the arm overhead while looking up at the bell.

Reverse the movement and repeat. Switch sides and repeat.

Kettlelbell squat:

Stand with feet around hip width apart holding the kettlebell with both hands in front of your thighs with palms facing in towards your body.

As you bend your knees and lower your body down into a squat position, extend your arms down and bring a kettlebell between your knees.

Then return to the starting position by extending your hips and knees. Repeat.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Kettlebell squat with press:

Stand with feet around hip width distance apart holding the handle of kettlebell with each hand.

Bend your elbows out at your chest level and bring kettlebells either side of your head with palms facing forward, and round part of kettlebell remain back of your upper arms.

Bend your knees and lower your body down in to a squat position. This is your starting position.

Then press the kettlebell overhead by extending your arms straight up as you push your body up into the standing position. Hold for 1 Sec.

Then at the same time lower your arms back to the starting position and squat down. Repeat.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

deltoids, biceps, triceps, trapezius

Forward lunges with kettlebell pass under thigh:

Stand with feet shoulder width apart. Rest your right arm at your side holding a kettlebell in hand with palm facing in and lift your left arm slightly out to your side for balance.

Now take a step forward with left foot and lower your body down into a lunge position by bending both knees at 90 degrees.

As you come into lunge position, pass the bell behind your left leg and under your left thighs from right hand to left hand. Push your body up by extending both legs to the starting position.

Repeat with the opposite side.

Muscles:

Arms, abs, butt and legs

Overhead lunges with kettlelbell:

Stand with feet shoulder width apart, holding handles of the kettlebells in each hand into the rack position- bend your elbows at your side and bring kettlebells in front of each shoulder, wrists in a neutral position with palms facing each other.

Now take a step forward and place your left foot on the floor, bend your left knee at 90 degree angle and bring right knee close to the floor, and lower your body down into lunge position.

As you come into lunge position, press the kettlebell overhead. Pause for 1 sec and step back to the starting position and lower the bell in front of shoulders.

Repeat with opposite leg. Keep continue alternating sides.

Muscles:

Abs, gluteus maximus, quadriceps, hamstrings, iliopsoas, deltoid, triceps, trapezius

Forward Lunges single arm press with kettlebell

Stand with feet shoulder width apart, holding the handle of kettlebell in your right hand into the rack position- bend your right elbow at your side and bring kettlebell in front of your right shoulder, wrist in a neutral position with palm facing in. Rest your left arm at your side.

Now step forward with right leg and lower your body down into a lunge position while bending both knees at 90 degree angle.

As you come into lunge position, press the kettlebell overhead and straighten your right arm above your head. Pause for 1 sec and step back to the starting position and lower the bell in front of shoulders.

Repeat with opposite arm and leg.

Keep continue alternating sides.

Muscles:

Abs, gluteus maximus, quadriceps, hamstrings, iliopsoas, deltoid, triceps, trapezius

Backward lunges press with kettlelbell:

Stand with feet shoulder width apart, holding the handle of kettlebell in your right hand into the rack position- bend your right elbow at your side and bring kettlebell in front of your right shoulder, wrist in a neutral position with palm facing in. Rest your left arm at your side.

Now step backward with right leg and lower your body down into a lunge position while bending both knees at 90 degree angle.

As you come into lunge position, press the kettlebell overhead and straighten your right arm above your head. Pause for 1 sec and step back to the starting position and lower the bell in front of shoulders.

Repeat with opposite arm and leg.

Keep continue alternating sides.

Muscles:

Abs, gluteus maximus, quadriceps, hamstrings, iliopsoas, deltoid, triceps, trapezius

Kettlelbell tactical lunge:

Stand with feet hip width apart, holding a handle of kettlebell in your right hand at your side. Rest your left arm at your side.

Now step backward with right leg and lower your body down into a reverse lunge position while bending both knees at 90 degree angle.

As you come into lunge position, pass the kettlebell under your left leg from your right hand to your left, and then push your body back to the starting position.

Repeat with the opposite side.

Keep continue alternating side back and forth.

Muscles:

Quadriceps, glutes maximus, hamstrings, calves, gluteus medius/minimus, calves, hip flexors and hip adductors.

Kettlebell Lateral lunges with shoulder press

Stand with feet slightly apart. Bend your elbows and hold a kettlebell with each hand at either side of shoulders. Palms facing each other.

Now lift your right foot and take a big step to the right side and lower your body down by bending left knee and keeping right leg straight into a side lunge.

As you come into side lunge position, extend your arms overhead. Step back to start position and bring arms at your side of shoulder.

Repeat with the opposite side. Do 1-3 sets of 15 reps each side

Muscles:

Gluteus maximus , gluteus medius/minimus, Quadriceps, Hamstrings, hip adductors, hip flexors, erector spinae, deltoid, triceps, trapezius, latissimus dorsi, rhomboids.

One Kettlebell lateral lunges:

Stand with feet around hip width apart. Extend your arms close to your hips, holding the handle of the kettlebell with both hands, palms facing in towards you.

Now lift your right foot and take a big step to the right side, push your hips back and lower your body into side lunge position.

Bend your left knee while the right leg remains straight, and your arms come in front of your chest and a kettlelbell touches the floor.

Push yourself back up to the starting position and repeat 12-15 times.

Switch sides and repeat.

Muscles:

Gluteus maximus , gluteus medius/minimus, Quadriceps, Hamstrings, hip adductors, hip flexors, erector spinae,

Double Kettlebell lateral lunges:

Stand with feet around shoulder width apart, holding a kettlebell with each hand at arm’s length next to your sides, your palms facing each other.

Now lift your right foot and take a big step to the right side, push your hips back and lower your body into side lunge position.

Bend your left knee while the right leg remains straight, and your arms come either side of your left lower leg and kettlelbells near the floor.

Push yourself back up to the starting position and repeat 12-15 times. Switch sides and repeat.

Muscles:

Gluteus maximus , gluteus medius/minimus, Quadriceps, Hamstrings, hip adductors, hip flexors, erector spinae,

Side to side lateral lunges with kettlebell

Stand with feet slightly apart, holding a horn of kettlebell with both hands, your palms facing each other. Bend your elbows to your side and bring a bell in front of your chest throughout exercise.

Now lift your right foot and take a big step to the right side, and lower your body into side lunge position by bending your left knee and keeping right leg straight.

As you stand up, lift your left leg off the floor and bring left leg close to your right leg.

Then reverse the movement. Lift your left foot and take a big step to the left, and lower your body down into side lunge position by bending right knee and keeping left leg straight. As your stand up, lift your right foot and bring right leg close to your left leg.

Keep continue side to side lunges.

Muscles:

Gluteus maximus , gluteus medius/minimus, Quadriceps, Hamstrings, hip adductors, hip flexors, erector spinae,

Kettlebell squat and catch:

Stand with feet wider than shoulder width apart and hold a handle of kettlebell with both hands. Extend your arms and place the bell in front of your hips with palms facing in towards your body.

Now bend your knees and lower your body down into a squat position, and bring the bell down towards the floor.

As you thrust your hips up and stand up, bend your elbows and throw the bell little higher in air and catch the base of kettlebell with both hands with palms facing each other, and bring the kettlebell in front of your chest.

Lower your arms to the starting position and slide your hands back to the handle of kettlebell.

Repeat.

Muscles:

Gluteus maximus, hamstrings, quadriceps, abs, shoulders and arms.

Kettlebell squat catch and overhead press

Stand with feet wider than shoulder width apart and hold a handle of kettlebell with both hands. Extend your arms and place the bell in front of your hips with palms facing in towards your body.

Now bend your knees and lower your body down into a squat position and bring the bell down towards the floor.

As you thrust your hips up and stand up, bend your elbows and throw the bell little higher in air and catch the base of kettlebell with both hands with palms facing each other, and bring the kettlebell in front of your chest. Then extend your arms overhead. That is called 1 rep.

Lower your arms to the starting position and slide your hands back to the handle of kettlebell.

Repeat.

Muscles:

Gluteus maximus, hamstrings, quadriceps, abs, shoulders and arms.

Kettlebell squat, swings, catch and overhead press

Stand with feet wider than hip width apart, holding the kettlebell with both hands. Extend your arms and place the bell in front of your hips with palms facing in towards you.

Now bend your knees and bring your hips back to squat position, and swing the kettlebell down and backward between your legs.

Keep your head and upper trunk straight, and head looking up and forward.

Then explosively swing the bell up in front of your chest by raising upper body upright and extending your legs.

As the bell reaches up in front of chest, move your hands down to hold the base of kettlebell with both hands and palms facing each other.

Then extend your arms overhead. That is called 1 rep.

Lower your arms to the starting position and slide your hands back to the handle of kettlebell. Repeat.

Muscles:

Abs, thighs, glutes, legs, back, shoulders and arms

Lunges with biceps curl:

Stand with feet shoulder width apart holding a kettlebell with each hand at your side with palms facing in toward your body.

Now a step forward with your right leg, bend your right knee at 90 degree angle and lower your body into a lunge position.

As you come into lunge position, bend your elbows and bring kettlebells in front of your shoulders.

Quickly return to the starting position and repeat 12-15 times.

Switch side and do another 12-15 reps.

Muscles:

Quadriceps, hamstrings, gluteus maximus, abs, back, biceps.

Goblet squat:

Stand with feet wider than shoulder width apart with toes pointed slightly outwards.

Hold the kettlebell with both hands by the horns of the kettlebell or upside down, bend your elbows to the sides and bring the kettlebell under the chin, close to your chest.

Now bend your knees and hips and lower your body down until your thighs are parallel to the floor into a squat position. Keep your back straight and head up. Your elbows should go either inside of your knees or on the top of your knees.

Return to the starting position and repeat.

Muscles:

Quadriceps, calves, gluteus, hamstrings.

Racked squat:

Stand with feet around hip width apart with feet pointed slightly out.

Hold handle of the kettlebell in your right hand into the rack position- bend your right elbow at your side and bring kettlebell in front of your right shoulder, wrist in a neutral position with palm facing in. Extend your left arm out for balance.

Now bend your knees, push your hips back and lower your body down into a squat position until your thighs are parallel to the floor.

Keep your back straight and head up. Then push your body back to start position.

Repeat 12-15 times. Switch sides and repeat.

Muscles:

Quadriceps, calves, gluteus, hamstrings.

Racked squat variation:

Stand with feet around hip width apart with feet pointed slightly out.

Hold handles of the kettlebells in each hand into the rack position- bend your elbows at your side and bring kettlebells in front of each shoulder, wrists in a neutral position with palms facing each other.

Now bend your knees, push your hips back and lower your body down into a squat position until your thighs are parallel to the floor.

Keep your back straight and head up. Then push your body back to start position.

Repeat 12-15 times.

Muscles:

Quadriceps, calves, gluteus, hamstrings.

Racked forward lunges:

Stand with feet around hip width apart with feet pointed slightly out.

Hold handles of the kettlebells in each hand into the rack position- bend your elbows at your side and bring kettlebells in front of each shoulder, wrists in a neutral position with palms facing each other.

Now take a step forward with the left foot, bend the knee at 90 degree angle and bring right knee close to the floor and lower your body down into a lunge position.

Then push your body back to start position by bringing left leg besides the right leg.

Repeat with opposite leg.

Muscles:

Quadriceps, hamstrings, glutes, Abs, iliopsoas,

Racked backward lunges:

Stand with feet around hip width apart with feet pointed slightly out.

Hold handles of the kettlebells in each hand into the rack position- bend your elbows at your side and bring kettlebells in front of each shoulder, wrists in a neutral position with palms facing each other.

Now take a step back with left foot, bend right knee at 90 degree angle and bring left knee close to the floor and lower your body down into a lunge position.

Then push your body back to start position by bringing left leg besides the right leg.

Repeat with opposite leg.

Muscles:

Quadriceps, hamstrings, glutes, Abs, iliopsoas,

Kettlebell pistol squat:

Stand on your right leg and hold left leg out in front of you off the floor.

Hold horns of kettlebell with both hands bend your elbows and bring a kettlelbell up in front of your chest.

Now bend your knees, push your hips back and lower your body down into a squat position. Keep your back straight, chest and head up.

Pause for 1 sec. Push your body back to the starting position.

Repeat.

Muscles:

Quadriceps, gluteus maximus, hamstrings, calves, lower back, hip adductors and shoulders

Snatch kettlelbell:

Stand with feet around wider than shoulder width apart.

Hold the handle of the kettlelbell with right hand in front your thighs with overhand grip (palms facing in toward you).

Bend your knees, push your hips back and lower your body down into a squat position, and swing the kettlebell down and back between your legs.

Quickly pull the kettlebell up by extending your hips and knees, and then vigorously raise your right arm straight up above your head.

Return to the start position and repeat.

Switch sides and repeat.

Muscles:

Gluteus maximus, hamstrings, hip flexors, calves, deltoid, erector spinae, trapezius, triceps,

Sots press with kettlelbell:

Stand with feet around wider than shoulder width apart.

Hold handle of the kettlebell in your right hand into the rack position- bend your right elbow at your side and bring kettlebell in front of your right shoulder, wrist in a neutral position with palm facing in.

Bend your knees and lower your body down into deep squat position.

As you squat, extend your right arm straight up above your head. Pause for 1 sec and lower your right arm back to the racked position.

Next push your body back to stand position.

Repeat. Switch sides and repeat.

Muscles:

Gluteus maximus, hamstrings, quadriceps, deltoid, trapezius, triceps,

Side to side lunges with kettlebell:

Stand with feet wider than shoulder width apart, pointed your feet outward at around 45 degree.

Hold a handle of kettlebell in both hands, extend your arms in front of your thighs with palms facing in towards you.

Now lift your right foot and take a big step to the right side, and lower your body into side lunge position by bending your left knee and keeping right leg straight.

As you lower your body into side lunge position, touch the kettlebell on your left foot. Return to the starting position.

Repeat the lunge on the left side and touch the bell to the right foot.

Keep continue alternating side.

Muscles:

Gluteus maximus, gluteus medius/minimus, quadriceps, adductors, transverse abdominus, hamstrings, calf muscles.

Step out with kettlebell swing:

Stand with feet together. Extend your arms in front of your chest, holding a kettlebell in both hands with palms facing down.

As you lift your right foot and take a step out to the right side and lower your body into a squat position, swing the bell down and back between your legs.

Simultaneously bring right foot next to the left foot, extend your knees and bring the bell up in front of your chest.

Repeat with the opposite side.

Muscles:

Glutes, quadriceps, hamstrings, gluteus medius, gluteus minimus, calves, erector spinae, quadratus lumborum, multifidus, transverse abdominis, obliques, deltoid, and rotator cuff muscles, trapezius, rhomboids, latissimus dorsi.

Single arm swing with step out

Stand with feet together.

Hold the handle of the kettlebell in your right hand into the rack position- bend your right elbow at your side and bring kettlebell in front of your right shoulder, wrist in a neutral position with palm facing in.

As you lift your right foot and take a step out to the right side and lower your body into a squat position, swing the bell down and back between your legs.

As you step your right foot back together, swing the bell up into racked position.

Repeat 10 times.

Switch side and repeat.

Muscles:

Glutes, quadriceps, hamstrings, gluteus medius, gluteus minimus, calves, erector spinae, quadratus lumborum, multifidus, transverse abdominis, obliques, deltoid, and rotator cuff muscles, trapezius, rhomboids, latissimus dorsi.

Abdominals

Side to side twist with kettlelbell

Stand with feet around shoulder width apart and grab a kettlebell with both hands.

Keep your upper arms tuck to your sides and bend elbows at 90 degrees, so kettlebell lies in front of your abs.

Now twist your upper body to the right side while keeping the lower body stable.

Return to the starting position and twist your upper trunk to the left side.

Keep continue alternating side back and forth.

Muscles:

Obliques, rectus abdominis,

Squat to twist with overhead press

Stand with feet around shoulder width apart, holding horns of the kettlebell with both hands, bend your elbows and bring a bell in front of your chest.

Now bend your knees and lower your body down until thighs are parallel to the floor.

As you straighten your legs to stand up, twist your upper body to your right side and extend your arms overhead.

Return to the start position and repeat with the opposite side twist.

Repeat alternating sides till your desire goal.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, obliques, rectus abdominis, gluteus medius/minimus, hip adductors and calf muscles, deltoids, biceps, triceps, trapezius

Side bend with kettlebell:

Stand with feet shoulder width apart. Hold the kettlebell in your right hand and extend your right arm overhead with palm facing forward. Place your left hand at your waist.

Bend your right elbow and bring it down and at the same time bend your right knee out and bring your right elbow and right knee towards each other at the midline.

Hold for 1 sec and return back to the starting position and repeat.

Switch sides and repeat.

Muscles:

Supraspinatus, infraspinatus, teres minor, subscapularis(rotator cuff muscles)

Deltoids, trapezius, serratus anterior, biceps, triceps, serratus anterior

Obliques, rectus abdominus,

Gluteus medius/minimus, hamstrings, iliopsoas

Sit up with kettlebell:

Lie on your back on the mat with knee bent and feet flat on the floor.

Grab a bell with both hands and extend your arms at your chest level. Keep your back straight and pull abs in towards your spine.

Now lift your head and upper trunk by pressing hips and feet down onto the floor to sit up position while keeping arms intact.

Lower your head and trunk down on the floor.

Repeat.

Muscles:

Rectus abdominis, iliopsoas, tensor fasciae latae, Sartorius, obliques, deltoid, trapezius, pectoralis major, rotator cuff, serratus anterior, biceps.

Kettlelbell upper body halo:

Stand with feet around shoulder width apart. Hold the kettlebell upside down by the horns with both hands. Extend your arms overhead.

Now rotate your upper trunk from your waist, first by left side, then behind, and finally by right side. kettllebell should also circle first by left ear to behind your head to right side overhead along with trunk rotation.

Return to the start position and stand with arms overhead.

Repeat with counter clockwise.

Keep continue alternating clockwise and counter clockwise.

Muscles:

Abs, obliques, legs, shoulders and arms

Kettlebel plank twist:

Come into standard push up position and balance your body on your hands and toes. Hold the kettlebell in your right hand.

Rotate your upper body to your right side and extend your right arm straight up while bringing the bell towards the ceiling until both arms are in a straight line. Hold for 1 sec and lower arm back to the starting position.

Repeat 12 times. Switch sides and do another 12 reps.

Muscles:

Transverse abdominis, rectus abdominis, obliques, gluteus medius, gluteus minimus, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius.

Kettlebell windmill:

Stand with feet wider than shoulder width apart and both feet slightly pointing out to the sides.

Hold the kettlebell to your right hand with palm facing forward, extend your right arm straight over the shoulder and keep right arm locked out throughout exercise. Rest your left arm at your side.

Now bend your upper trunk from your waist to the left side while looking up at the bell and lower the body until your left hand touches the left foot or floor. If you don’t have flexibility yet, you go as far as you can. Keep your knees straight. Make sure you don’t roll your body forward or back. Hold for 1 sec,

Then return to the starting position. Repeat 10 times

Switch sides and repeat.

Muscles:

Abs, obliques, hamstrings, gluteus maximus, lower back, shoulders, triceps and upper back

Kettlebell windmill

Stand with feet wider than shoulder width apart and both feet slightly pointing out to the sides.

Hold the kettlebell to your right hand with palm facing forward, extend your right arm straight over the shoulder and keep right arm locked out throughout exercise. Rest your left arm at your side.

Now twist your upper trunk from your waist to the left side while looking up at the bell and lower the body until your left hand touches the right foot or floor. Keep your knees straight. Make sure you don’t roll your body forward or back. Hold for 1 sec,

Then return to the starting position. Repeat 10 times.

Switch sides and repeat.

Muscles:

Abs, obliques, hamstrings, gluteus maximus, lower back, shoulders, triceps and upper back

Reverse crunch with kettlebell crunches

Lie on your beck on the mat with knees bent at 45 degree and feet flat on the floor. Bend your elbows by your sides, holding upside down by horn of kettlebell with both hands in front of your abs.

Now pull your knees up towards your chest, and make sure your back is on the floor. Lower legs down and rest your feet on the floor.

As you lower your legs down, lift your head and upper trunk up towards the ceiling and extend your arms straight up in front of your chest and come into sit up position.

Lower your trunk and arms back to start position.

Repeat.

Muscles:

Abs, iliopsoas, quadriceps, hamstrings, glutes, lower back, transverse abdominis.

Crunches with kettlelbell:

Lie on your beck on the mat with knees bent at 45 degree and feet flat on the floor.

Bend your elbows by your sides, holding the kettlebell with both hands by the ball with the handle pointing upwards in front of your abs.

Lift your head and upper trunk up towards the ceiling and extend your arms straight up over your head and come into sit up position.

Lower back to the starting position.

Repeat.

Muscles:

Rectus abdominus, transversus abdominus, lower back, shoulders

Kettlebell deck squat:

Stand with feet shoulder width apart holding horns of the kettlebell with both hands. Bend your elbows close to your sides, so the kettlebell is in front of your chest.

Lower your butt down on the floor into a deep squat position while keeping the bell intact.

Then roll your back onto the floor while keeping your knees bent and feet flat on the floor.

Extend your arms above your head holding the kettlebell.

Next, lift your hips off the floor until your thighs are parallel to the floor.

Lower hips down on the floor. Then roll forward and come back to the deep squat position, extending your arms in front of your chest.

Make sure you bring your arms forward quickly to use the momentum to raise your body up into deep squat position.

Straighten your legs and return to the starting position. Repeat.

Muscles:

Rectus abdominis, obliques, quadriceps, gluteus maximus, hamstrings, hip adductors, lower back

Kettlebell Russian twist: beginner level

Sit upright on the floor with knees bent at 45 degree angle and feet flat on the floor.

Grab a horn of the kettlebell with both hands.

Bend your elbows out and bring the bell in front of your chest.

Now lean your upper trunk back to around 45 degree angle. Then twist your upper trunk to your right, then return through centre, and twist to the left side.

This is called one rep.

Repeat.

Muscles:

Obliques, rectus abdominis, erector spinae

Variation: kettlebell Russian twist: intermediate level

Sit upright on the floor with knees bent at 45 degree angle and feet flat on the floor.

Grab a horn of the kettlebell with both hands. Bend your elbows out and bring the bell in front of your chest.

Now lean your upper trunk back to around 45 degree angles and lift your legs a few inches off the floor and balance your body on your butt. Then twist your upper trunk to your right, then return through center, and twist to the left side.

This is called one rep.

Muscles:

Obliques, rectus abdominis, erector spinae, legs muscles.

Kettlebell figure 8

Stand with feet wider than shoulder width distance apart holding a kettlebell in your right hand.

Bend your knees, push hips back and lower your body into partial squat position and straight your arms and bring the weight between your legs. Keep your abs engaged and back straight.

Now move the weight back behind your left knee and pass the kettlebell from your right hand to left hand.

Then circle the bell around the front of left knee and bring it back between your legs. And then move it back behind your right knee and pass the bell from your left hand to the right hand.

Again circle the weight around the front of right knee and bring it back between your legs. That is called one rep.

Keep continue alternating exchanging the weight and move it in a figure 8 movements.

Muscles:

Rectus abdominis, obliques, quadriceps, hamstrings, gluteus maximus, gluteus medius, erector spinae, latissimus dorsi, rhomboids,

Seated oblique twist with kettlebell I:

Sit on the floor with knees bent and feet on the floor. Grab a kettlebell with both hands and extend your arms in front of your chest.

Now slowly lean back and keep your trunk around 45 degree angle. So your buttocks and feet only stay on the mat. Then slowly rotate your trunk to one side and bring kettlebell close to the floor without touching it.

Repeat on the other side.

Repeat this side to side rotation with kettlebell and keep your back straight throughout exercise.

Muscles:

Obliques, rectus abdominis, erector spinae

Seated oblique twist with kettlebell II:

Sit on the floor and lift your both legs straight up off the floor around 2-3 inches off the floor.

Grab a kettlebell with both hands and extend your arms in front of your chest.

Now slowly lean back and keep your trunk around 45 degree angle. So your buttock only stays on the mat. Then slowly rotate your trunk to one side and bring bell close to the floor without touching it.

Repeat on the other side.

Repeat this side to side rotation with kettlebell and keep your back straight throughout exercise.

Muscles:

Obliques, rectus abdominis, erector spinae and legs muscles

Seated oblique twist with medicine ball III:

Sit on the floor and lift your both legs straight up off the floor around 2-3 inches off the floor.

Grab horns of the kettlebell with both hands and extend your arms in front of your chest.

Now slowly lean back and keep your trunk around 45 degree angle. So your buttock only stays on the mat. Then slowly rotate your trunk to the right side and bring kettlebell close to the floor without touching it.

At the same time, rotate your lower body to the left side and bring your knees to the floor without touching it.

Repeat on the other side.

Repeat till your desire goal.

Muscles:

Obliques, rectus abdominis, erector spinae

Biceps

Kettlebell Biceps curl:

Stand with feet shoulder width apart. Hold the kettlebell with each hand, rest your arms at your sides with palms facing forward.

Now bend your elbows and bring them up towards your shoulders.

Then lower them back down. Repeat.

Muscles:

Biceps

Lunges with biceps curl:

Stand with feet shoulder width apart holding a kettlebell with each hand at your side with palms facing in toward your body.

Now a step forward with your right leg, bend your right knee at 90 degree angle and lower your body into a lunge position.

As you come into lunge position, bend your elbows and bring kettlebells in front of your shoulders.

Quickly return to the starting position and repeat 12-15 times.

Switch side and do another 12-15 reps.

Muscles:

Quadriceps, hamstrings, gluteus maximus, abs, back, biceps.

Chest

Kettlebell chest press:

Lie on your back on the bench with knees bent and feet on the floor. Hold a bell in each hand, bend your elbows out and bring your hands at your chest level.

Now straighten your arms and press the bell over your chest.

Hold for 1 sec and lower the bell to your chest level.

Repeat.

Muscles:

Pectoralis major, deltoid, triceps,

Kettlebell fly:

Lie on your back on the bench with knees bent and feet on the floor.

Hold a kettlebell with each hand with palms facing each other.

Straighten your arms in front of your chest.

Now extend your arms out to your shoulder level to forms a T shape. Hold for 1 sec and bring your arms back to the starting position.

Repeat.

Muscles:

Pectoralis major, anterior deltoid, biceps

Kettlebell push ups:

Come into standard push up position.

Balance your body on your toes and hands, placing your right hand on the bole of the kettlebell.

Now bend your elbows and lower your body down towards the floor. Hold for 1 sec and push back to start position by extending your arms.

Repeat.

Switch side by placing your left hand on the kettlelbell. Repeat.

Variation: add resistance by placing your right hand on the handle of the kettlebell.

Muscles:

Pectoralis major, anterior deltoid, triceps brachii, serratus anterior, rotator cuff muscles, rhomboids, rectus abdominis, transverse abdominis, obliques, erector spinae, quadriceps, gluteus maximus

Shoulders and trapezius

Halo squat:

Stand with feet around hip width apart holding the kettlebell with both hands in front of your thighs with palms facing in towards your body.

As you bend your knees and lower your body down into a squat position, extend your arms down and bring a kettlebell between your knees.

Extend your legs and return to the starting position, and circle around your head with the kettelebell, moving it first by left ear, then behind your head and finally bringing by right ear. Return kettlebell to front of your thighs. That is called 1 rep.

Repeat with counter clockwise.

Keep continue alternating clockwise and counter clockwise.

Muscles:

Shoulders, arms, abs, butt and legs

Kettlebell halo:

Stand with feet around shoulder width apart. Hold the kettlebell upside down by the horns with both hands.

Bend your elbows and bring the bell in front of your neck as close as possible.

Now circle around your head with the kettelebell, moving it first by left ear, then behind your head and finally bringing by right ear.

Return to the front of your face.

Repeat with counter clockwise.

Keep continue alternating clockwise and counter clockwise.

Muscles:

Shoulders and arms

High pulls with signal kettlebell

Stand with feet wider than hip width apart. Hold a kettlebell with your right hand and extend your right arm in front of your right thigh with palm facing in towards you.

Bring your left arm slightly away from your body to balance during swing.

Now bend your knees and bring your hips back to squat position, and swing the kettlebell down and back between your legs. Hold for 1 sec and then extend your legs and raise your body upright and explosively swing the bell up, bend your right elbow out at the shoulder level and bring a bell in front of your right shoulder.

Repeat. Then switch sides and do other repetitions.

Muscles:

Gluteus, maximus, quadriceps, hamstrings and erector spinae, transversus abdominis, gluteus medius/minimus, hip adductors and calf muscles.

Trapezius, upper back and shoulders

Kettlebell squat catch and overhead press

Stand with feet wider than shoulder width apart and hold a handle of kettlebell with both hands. Extend your arms and place the bell in front of your hips with palms facing in towards your body.

Now bend your knees and lower your body down into a squat position and bring the bell down towards the floor.

As you thrust your hips up and stand up, bend your elbows and throw the bell little higher in air and catch the base of kettlebell with both hands with palms facing each other, and bring the kettlebell in front of your chest. Then extend your arms overhead. That is called 1 rep.

Lower your arms to the starting position and slide your hands back to the handle of kettlebell.

Repeat.

Muscles:

Gluteus maximus, hamstrings, quadriceps, abs, shoulders and arms.

Kettlebell squat, swings, catch and overhead press

Stand with feet wider than hip width apart, holding the kettlebell with both hands. Extend your arms and place the bell in front of your hips with palms facing in towards you.

Now bend your knees and bring your hips back to squat position, and swing the kettlebell down and backward between your legs.

Keep your head and upper trunk straight, and head looking up and forward.

Then explosively swing the bell up in front of your chest by raising upper body upright and extending your legs.

As the bell reaches up in front of chest, move your hands down to hold the base of kettlebell with both hands and palms facing each other.

Then extend your arms overhead. That is called 1 rep.

Lower your arms to the starting position and slide your hands back to the handle of kettlebell. Repeat.

Muscles:

Abs, thighs, glutes, legs, back, shoulders and arms

Kettllebell slingshot:

Stand with feet around hip width apart and hips still. Hold the handle of the kettlebell with left hand. Extend your arms in front of your chest with palms facing down towards the floor.

Rotate the bell around your body by swinging left arm to the left side behind you, and then pass the kettlebell from left hand to the right hand behind your hips.

Then swing right arm to bring kettlebell in front you to the starting position.

Repeat 5-8 clockwise circles. Repeat with opposite in counterclockwise.

Muscles:

Shoulders, arms and core

Kettlebell thrusters:

Stand with feet around hip width apart with feet pointed slightly out.

Clean two kettlebells to your shoulders, holding horns of the kettlebells in each hand into the rack position- bend your elbows at your side and bring kettlebells in front of each shoulder, wrists in a neutral position with palms facing each other.

Now bend your knees, push your hips back and lower your body down into a squat position until your thighs are parallel to the floor. Keep your back straight and head up.

Then, as you stand up by extending your knees and hips, press the bell overhead by straightening your arms straight up. Lowe the bell down to your shoulders and repeat.

Muscles:

Trapezius, quadriceps, shoulders, triceps, abs, lower back

Arnold press with two kettlelbell:

Stand with feet around shoulder width apart, holding a handle of kettlebell with each hand.

Bend your elbows to your sides and bring kettlebells in front of your shoulders with palms facing in towards you.

Now press the kettlebell overhead by extending and rotating your arms straight up over your head so that your palms are facing forward at the top of the movement.

Lower your arms back to the starting position and repeat.

Muscles:

Deltoids, trapezius, triceps, serratus anterior, supraspinatus, and levator scapulae

Arnold press with one kettlebell:

Stand with feet around shoulder width apart, holding a handle of kettlebell in the right hand.

Bend your right elbow to your side and bring the kettlebell in front of your right shoulder with palm facing in towards you.

Now press the kettlebell overhead by extending and rotating your right arm straight up, so that your palm is facing forward at the top of the movement.

Lower your arm back to the starting position and repeat.

Switch side and repeat.

Muscles:

Deltoids, trapezius, triceps, serratus anterior, supraspinatus, and levator scapulae

Kettlebell upright row:

Stand upright with feet around shoulder width apart, holding a kettlebell with both hands hanging down in front of your thighs with palms facing in towards you.

Now lift the weight up to the shoulder level below your chin, bring your elbows out and up above your shoulders. Hold for 1 sec and lower your arms back to start position and repeat.

Muscles:

Hamstrings, glutes, calves, erector spinae, quadriceps, quadratus lumborum, multifidusm, abs, obliques, trapezius, deltoid, rhomboids, biceps and triceps.

Back

Both arm row with kettlelbell:

Stand with feet around hip width apart. Hold a kettlebell with each hand and rest your arms at your sides with palms facing in.

Bend your knees and lean forward from the hips, keeping your back straight.

Let your arms hang down towards the floor in front of your chest.

Now bend your elbows and bring your hands either side of your chest, and your elbows past your trunk.

Lower your arms at sides of knees and rows again. Repeat.

Muscles:

Latissimus dorsi, middle trapezius, rhomboids, deltoid,infraspinatus, pectoralis major, biceps, triceps and erector spinae,

Prone Plank with kettlebell row

Come into standard push up position and balance your body on your hands and toes, holding the handle of the kettlelbell in your right hand with palm facing in and left palm on the floor.

Now bend your right elbow and bring right hand side of your chest and let your right elbow past your trunk.

Lower your right arm back to the starting position and repeat.

Switch side and repeat.

Muscles:

Transverse abdominis, rectus abdominis, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, quadriceps, Sartorius, gastrocnemius, mid back, rhomboids, latisiimus dorsi, biceps, triceps, infraspinatus,

Plank with twist plus kettlebell row

Come into standard push up position and balance your body on your hands and toes, holding the handle of the kettlelbell in your right hand with palm facing in.

Now rotate your upper trunk to the right side as you lift the bell so that your right elbow bent directly behind you, and kettlebell in front of your chest.

Return to the starting position and repeat. Switch sides and repeat.

Muscles:

Transverse abdominis, rectus abdominis, obliques, erector spinae, pectoralis, deltoid, trapezius, rhomboids, serratus anterior, gluteus maximus, gluteus medius/minimus, quadriceps, Sartorius, gastrocnemius, mid back, rhomboids, latisiimus dorsi, biceps, triceps, infraspinatus,

Double arm kettlebell deadlift:

Stand with feet shoulder-width apart. Grab a kettlebell in front of your thighs with both hands using an overhand grip.

Keep your back straight and pull shoulders back throughout exercise. Keep your head in a neutral position and look straight ahead throughout the movement.

Now bend your knees slightly and lean forward at the waist and slowly lower bell down to the lower leg.

Keep the kettlebell close to your body without touching them. Then roll it over your legs until your hips and knee fully extend, kettlebell reaches at mid-thigh level to the start position.

Repeat till desired.

Muscles:

Erector spinae, gluteus maximus, quadriceps, hamstrings, hip adductors, iliopsoas, rectus abdominis, calves, latissimus dorsi, quadratus lumborum, trapezius, rhomboids, serratus anterior,

Variation: double arms kettlebell deadlift:

Stand with feet shoulder-width apart.

Grab a kettlebell in each hand at your sides with palms facing in towards you. Keep your back straight and pull shoulders back throughout exercise. Keep your head in a neutral position and look straight ahead throughout the movement.

Now bend your knees slightly and lean forward at the waist and slowly lower bell down towards the floor. Keep the kettlebell close to your body without touching them.

Then roll it over your legs until your hips and knee fully extend, kettlebell reaches at your sides to the start position.

Repeat till desired.

Muscles:

Erector spinae, gluteus maximus, quadriceps, hamstrings, hip adductors, iliopsoas, rectus abdominis, calves, latissimus dorsi, quadratus lumborum, trapezius, rhomboids, serratus anterior,

Single arm kettlebell deadlift:

Stand with feet shoulder-width apart.

Grab a kettlebell in your right hand in front of right thigh using an overhand grip. Keep your back straight and pull shoulders back throughout exercise. Keep your head in a neutral position and look straight ahead throughout the movement.

Now bend your knees slightly and lean forward at the waist and slowly lower bell down to the lower leg. Keep the kettlebell close to your body without touching them.

Then roll it over your legs until your hips and knee fully extend, kettlebell reaches at mid-thigh level to the start position.

Repeat till desired. Switch sides and repeat.

Muscles:

Erector spinae, gluteus maximus, quadriceps, hamstrings, hip adductors, iliopsoas, rectus abdominis, calves, latissimus dorsi, quadratus lumborum, trapezius, rhomboids, serratus anterior,

Single leg kettlebell deadlift:

Stand with feet around shoulder width apart and hold a kettlebell in each hand at arm’s length in front of your thighs with palms facing your thighs.

Keep your back straight and supporting knees slightly bent throughout motion.

Lift one leg off the floor and extend it behind you, as you bend your trunk from waist and lower your body down until it is parallel to the floor. Hold for 1 sec and return to the start position by bringing leg and trunk back to stand position.

Repeat 10 times.

Switch leg and do another 10 reps.

Muscles:

Erector spinae, gluteus maximus, quadriceps, hamstrings, hip adductors, iliopsoas, rectus abdominis, calves, latissimus dorsi, quadratus lumborum, trapezius, rhomboids, serratus anterior

Single arm and single leg kettlebell deadlift:

Stand with feet shoulder-width apart.

Grab a kettlebell in your right hand in front of right thigh using an overhand grip. Outstretch your left arm at 45 degree angle for balance.

Keep your back straight and pull shoulders back throughout exercise. Keep your head in a neutral position and look straight ahead throughout the movement.

Lift right leg off the floor and extend it behind you, as you bend your trunk from waist and lower your body down until it is parallel to the floor. Hold for 1 sec and return to the start position by bringing leg and trunk back to stand position.

Repeat 10-12 times. Switch sides and repeat.

Variation: single arm and single opposite leg deadlift:

Stand with feet shoulder-width apart.

Grab a kettlebell in your right hand in front of right thigh using an overhand grip. Rest your left arm at your side around 45 degree angle for balance.

Keep your back straight and pull shoulders back throughout exercise. Keep your head in a neutral position and look straight ahead throughout the movement.

Lift left leg off the floor and extend it behind you, as you bend your trunk from waist and lower your body down until it is parallel to the floor. Hold for 1 sec and return to the start position by bringing leg and trunk back to stand position.

Repeat 10-12 times.

Switch sides and repeat.

Muscles:

Erector spinae, gluteus maximus, quadriceps, hamstrings, hip adductors, iliopsoas, rectus abdominis, calves, latissimus dorsi, quadratus lumborum, trapezius, rhomboids, serratus anterior,

Bent over row with single arm kettlelbell:

Stand with feet around shoulder width apart holding a kettlebell in right hand.

Bend your upper trunk from your waist until your upper trunk parallel to the floor or at 45 degree angle to the floor, and bend your knees. Keep your back straight, chest up and look down in front of you.

Hang your right arm down in front of your right leg.

Now bend your right elbow and bring a kettlebell at the side of your chest and pull your right elbow behind you towards the ceiling.

Then lower the kettlebell down to the starting position and repeat.

Switch side and repeat.

Bent over row with two arms kettlebells:

Stand with feet around shoulder width apart, holding a kettlebell in each hand.

Bend your upper trunk from your waist until your upper trunk parallel to the floor or at 45 degree angle to the floor, and bend your knees. Keep your back straight, chest up and look down in front of you.

Hang your arms down in front of your legs.

Now bend your elbows and bring a kettlebell at the side of your chest and pull your elbows behind you towards the ceiling.

Then lower the kettlebell down to the starting position and repeat.

Muscles:

Mid back, rhomboids, latisimus dorsi, erector spinae, trapezius, biceps