1. Kettlebell Windmill

Step 1: Start by kneeling on one leg while holding a kettlebell in your right hand. Next, raise it above your head with your palm facing forward.

Step 2: Stretch your left arm down the front of your left thigh and hinge at the hips, lowering your body until your hand is beside your ankle.

Step 3: As you do so, extend your right arm, so the kettlebell is positioned above your head.

Step 4: Next, reverse the movement to return to your starting position, making sure to lower the arm that is holding the kettlebell.

Step 5: Repeat the exercise for the desired number of repetitions, then switch to the other side by placing the kettlebell in your left hand.

2. Kettlebell Plank Row

1: Start in a high plank position with your hands on the ground and your feet hip-width apart. You should also ensure your body is in a straight line from head to heels.

2. Place the kettlebell on the ground next to your left hand.

2: Next, brace your core and lift the kettlebell, pulling it up towards your chest while keeping your elbow close to your body. Keep your gaze fixed on the ground to maintain good neck alignment.

3: Lower the kettlebell back to the ground, then repeat the row for the desired number of repetitions.

4: Once you've completed the rows on one side, switch to the other side.

5: Keep your core muscles engaged throughout the exercise to maintain good form. You should also avoid rotating your hips or twisting your torso as you lift the kettlebell.

3. Single Leg Deadlift

1: Stand with your feet hip-width apart, holding the kettlebell in your left hand with your palm facing your body. Shift your weight onto your right foot, bending your knee slightly.

2: Next, hinge forward at the hips, keeping your back flat and your left leg straight as you lift it behind you. At the same time, lower the kettlebell towards the ground, keeping it close to your body.

3: Lower your torso until it's parallel to the ground, keeping your left leg and torso in a straight line. Your right knee should also be slightly bent and your right foot should be firmly planted on the ground.

4: Pause for a moment, then use your glutes and hamstrings to pull your left leg back to a standing position. While doing so, lift the kettlebell back up to the starting position.

5: Repeat the exercise for the desired number of repetitions, then switch sides and repeat with the kettlebell in your right hand.

4. Bulgarian Split Squat

1: Stand facing away from a bench or elevated surface, with your feet hip-width apart and the kettlebell in your right hand.

2: Place the top of your right foot on the surface behind you, with your knee bent at a 90-degree angle.

2: Brace your core and bend your left knee, lowering your body down towards the ground while keeping your right foot elevated behind you. Keep your torso upright and your gaze forward.

3: Lower your body until your left thigh is parallel to the ground, making sure your knee stays in line with your toes.

4: Push through your left foot to return to the starting position, squeezing your glutes and engaging your quadriceps as you stand.

5: Repeat the exercise for the desired number of repetitions, then switch sides and repeat with the kettlebell in your left hand.

5. B Stance Romanian Deadlift

1: Start by standing with your feet hip-width apart and your left foot a little further back from your right.

2: Hold a kettlebell in your left hand with an overhand grip, allowing it to hang at arm's length in front of your thigh.

3: Keep your back straight, your chest up, and your shoulders back and down. Engage your core muscles and tighten your glutes.

4: Begin to hinge at your hips, keeping your back straight as you lower the kettlebell toward the floor.

5: Continue to lower the kettlebell until you feel a stretch in your right hamstring.

6: Pause at the bottom of the movement, then use your hamstring and glute muscles to pull yourself back up to the starting position.

7: Repeat the movement for the desired number of repetitions, then switch to the other side and repeat the exercise.

6. Tricep Curl

1: Start by standing with your feet hip-width apart while holding a kettlebell in both hands with a firm grip.

2: Raise your arms overhead, so your arms are fully extended and the kettlebell is positioned over your head.

3: Keep your upper arms stationary and bend at the elbows, carefully lowering the kettlebell behind your head.

4: Keep your elbows close to your head as you lower the kettlebell. Your upper arms should remain stationary and parallel to the floor.

5: Pause for a second or two when the kettlebell is close to your shoulder blades.

6: Finally, use your tricep muscles to straighten your arms and raise the kettlebell back to the starting position.

7: Repeat the movement for the desired number of repetitions.

Featured Product