The kettlebell is a great piece of equipment to work into your daily exercise regime. This cast-iron weight builds strength and endurance, engaging several muscles at once for more holistic strengthening. There are many ways to incorporate the kettlebell into your workout, but here are just a few to get you started.
Set-Up: Grab a kettlebell weight that is right for you. Make sure it isn't too heavy! Start with your feet shoulder width apart. Hold the kettlebell by the handle with both hands, letting the kettlebell hang close to you and below your waist.
The Burn: Move your left leg into a lunge position and release your left hand from the kettlebell, allowing the kettlebell to remain in your right hand. Lower yourself into a full lunge, pass the kettlebell between your legs, from your right hand to your left hand. Stand back up into starting position. Repeat for 10-12 repetitions, alternating between your left and right leg.
Set-Up: Stand with feet shoulder width apart and toes pointing forward. Hold the Kettlebell up on your chest with your elbows out, it might be easier to turn the Kettlebell upside down.
The Burn: Keep the kettlebell close to your chest and--leading with your bottom--slowly move into a squat. An effective trick is to imagine you are about to sit down on a chair. You could even use a real chair or bench behind you as a guide! Just sit back, touch with your bottom, and stand back up. Repeat for 8-12 repetitions.
Set-Up: Set the kettlebell on the floor in front of you and place your feet slightly wider then shoulder width apart.
The Burn: Keep your back straight and bend down and grab the kettlebell by the handle. Keep your shoulders pulled back and you back straight, start to swing the kettlebell back-and-forth between your legs. The upward movement is controlled by your hips and butt, so throw your hips forward in order to build momentum. It is the movement from your hips that pushes the weight up, not your arms! Repeat for 10-20 repetitions.
Just a reminder if you are a kettlebell newbie, go light at first till you master the movement with good form. Then add weight as you get stronger!