1) Kettlebell swing :-
Muscle involved : Back, shoulders, hip, legs.
Instructions : Stand straight and keep a distance between both feet. Now grab the handle of kettlebell with both of your hands in such a way that your palms face downward and arms should be in front of body. Now lower your body and fix it.Now in a fluid motion swing the kettlebell, by keeping your gluteal muscles fixed. Remember motion should be from hip not from arm and weight should come in between your legs and keep doing this movement for 12 to 14 reps.
Repetition: Repeat this 3 times with a gap of 1 minute between each set.
2) Single arm kettlebell swing
Muscle involved : Shoulders, back, legs, gluteals
Instructions : This is just like two handed swing but you have to use one hand at a time. Here you have to swing the kettlebell up with one arm and swing the other hand for momentum. when the kettlebell is behind your legs then alternate your hands too. Make aim for 10 to 14 reps.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
3) Two arm kettlebell row :-
Muscle involved : Shoulders, back, arm.
Instructions : For this exercise grab two kettlebells. put them in front of your feet and slightly bend your knees. Now bend yourself to grab both kettlebells and pull them towards your belly. Remember your elbows should remain close to body and your back should be straight.do 12 to 14 reps.
Repetition: Repeat this for 3 times with gap of 1 minute between each set.
4) Kettlebell goblet squat
Muscle involved : legs, back and gluteals.
Instructions: Stand straight and hold the kettlebell with both hands in front of chest and your elbows should be close to your body. Now start squatting in such a position that your heels touch the ground and your thighs are parallel to ground by pushing your hip at the back and then return to standing position. Try to do 12 to 14 reps.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
5) Kettlebell high pull
Muscle involved : Arms, shoulder,legs.
Instructions: Turn your toes out at 45 degree with feet wider than both shoulders width and place kettlebell between your both legs on the ground and begin to squat. Your core should be engaged in this workout and grip the handle of kettlebell with one hand and try to use force from your hip and now push the heels for standing and push the kettlebell upward. Lower your back and switch your arms and try do 12 to 14 reps.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
6) Kettlebell lunge press
Muscle involved : Abs, arms, shoulders, legs.
Instructions : While holding kettlebell in front of chest with both hands, stand straight, your arms should be bented and your palms should face each other. While raising the kettlebell overhead , lunge forward with one leg and then return to standing position while returning kettlebell to chest. do 12 to 14 reps on each leg.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
7) Kettlebell sumo high pull
Muscle involved : Shoulders, back, leg, arms.
Instruction : Place a kettlebell in between your feet, , move your feet wider than hip distance. Now grab the handle of kettlebell with both hands, with your knees bent and hips at back. Now pull the kettlebell towards your shoulder and straighten your knees and raise your elbow .Remember that the force should come from hips and pull your hand and then place the weight back on the ground. repeat 12 to 14 reps.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
8) Kettlebell Twist
Muscle involved : Obliques and Abs.
Instruction : Sit on the floor with legs bent and feet flat. Now hold the kettlebell at the chest level with both hands and lean back at the angle of 45 degree. Now twist the body at the waist by swinging the kettlebell across the body. do this 10 to 14 times.
Repetition: Repeat this 3 times with a gap of 45 second each.
9) Kettlebell windmill
Muscle involved : Abs, back, shoulder, obliques, hips.
Instruction : Angle the feet at 45 degree away from your right arm and hold the kettlebell in your right hand. Now raise the kettlebell overhead and lock your arm and keep eyes on the weight. Now shift your weight on the right leg and bend forward at the waist as the body bend forward keep your right arm extended overhead and your left arm should be pointed toward the ground. Now lift your back slowly. Do this for 8 to 10 reps on each side.
Repetition: Repeat this 3 times with a gap of 45 second each between set.
10) Single arm kettlebell floor press
Muscle involved : Arms, chest, core.
Instruction : You should lie straight on the ground and then grab a kettlebell with your palm while rotating the wrist, so that palms face feet and then push the weight straight up. Now bring the weight back down to the starting position. Do this for 8 reps.
Repetition: Repeat this for 3 times with gap of 1 minute between each set.
11) Kettlebell sling shot
Muscle involved : Arms, abs, back, obliques.
Instruction : In this workout , you should keep feet at shoulder width and hold the kettlebell in front of your body with your arms extended at chest level. Now start swinging the kettlebell behind your back with one hand then from back use other hand to grab kettlebell and swing it back to the front of body. Continue these rounds for 10 to 14 times and then switch your direction.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
12) Side step kettlebell swing
Muscle involved : gluteals, leg, back.
Instruction : This is just like traveling kettlebell swing. you should begin with basic two handed swing. Grab kettlebell and when the kettlebell is between your feet, step your right foot out and then move it towards right. Now when the bell is up bring your left foot to meet the right. First do 12 reps with right foot than with left foot.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
13) Kettlebell dead lift
Muscle involved : Arms, back, gluteals, legs, abs
Instruction : In this workout, you should stand on the floor with the kettlebell in between your feet. Now squat down and hold kettlebell with both hands making your back remains flat and then tighten your gluteas and keep your arms extended as the body rises. D0 12 to 14 reps.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
14) Kettlebell clean
Muscle involved : Back, butt, legs.
Instruction : You should start with the kettlebell between your feet and swing it upward, shrug your shoulders and pull the kettlebell up to shoulder and then bring back the weight down to the floor. do this for 14 times.
Repetition: Repeat this for 3 times with gap of 1 minute between each set.
15) Two arm kettelbell military press
Muscle involved : Arms, shoulders, back
Instruction : Grab two kettlebell and press them up, you should be leaned forward at the waist so that weights are positioned behind your head. Now bring them back down the shoulders and continue this pressing for 18 to 22 reps.
Repetition: Repeat this for 3 times with gap of 1 minute between each set.
16) Single arm kettlebell split jerk
Muscle involved : Chest, back, shoulders, legs.
Instruction : This should be started by cleaning the kettlebell to shoulder so that finishing with the palm facing front. Now bend your knees and press the weight overhead while jumping into split jerk position now stay steady and return to standing while the weight remains overhead and now lower the weight and repeat. Do this for 6 to 8 times first with one hand then with other hand.
Repetition:repeat this 3 times with gap of 1 minute between each set.
17) Single arm kettlebell snatch
Muscle involved : Chest, shoulders, back.
Instruction : You should start this with kettlebell located in between your feet and your knees should be bent. Now explode up onto your toes by pushing the kettlebell up until it reaches your chest with elbow tucked in. Now from there you should bring the weight overhead and hold it tightly. Now bring the weight back down close to the ground, its one rep
Try 6 to 8 reps , first with one hand than with other hand.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
18) Kettlebell power plank with row.
Muscle involved : Arms, abs, back.
Instruction : Start this exercise in a plank position but your hands grasping the two kettlebell handles. Now lift one kettlebell up so that it reaches the hip, remember you have to keep your elbows inward. Now lower down the weight and repeat with the opposite arm. Do 8 to 10 reps on each side.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
19) Kettlebell half get up
Muscle involved : Arms, abs, back.
Instruction : Here you should lie on your back with straight legs. Now hold the kettlebell in your right hand and straight your arm. Now bend your left knee and begin to rise your left arm keeping the body propped up. Now return to the starting position. Do 8 to 10 reps per side.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
20)-Kettlebell push up
Muscle involved : Arms, chest, back.
Instruction : This is very simple, just like push ups but with kettelbell. Grab the handle of each kettlebell in both of your hands and lower your body before pushing up. Remember your hands should be on the handles of kettlebell. Now start push ups. Do 12 to 14 reps.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
21) Kettlebell push up with row
Muscle involved : Arms, chest, back.
Instruction : This is also like push up. Here you should begin this in a push up position with your right hand holding the kettlebell. Now perform the push up and while doing this you should lift your right elbow by squeezing your shoulder blades together. Now return back to the starting position pushing for 10 to 12 reps with each arm.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
22) - Kettlebell curl
Muscle involved : Arms, wrist.
Instruction : In this exercise you should hold the kettlebell in each hand and stand with your arms at sides. Now curl the weight up and then down. Do 14 to 16 reps.
Repetition: Repeat this for 3 times with gap of 1 minute between each set.
23) Kettlebell shelf reach
Muscle involved : legs, arms, back.
Instruction : You should stand in such a way that your feet outside shoulder width and kettlebell on the floor at your right side. Keep your back lower in its natural arch and now pivot your feet to the right and bend down and grab the weight by handle. Raise the weight as you pivot and twist yourself to to the left. Stop your movement when the weight is at the chest height. Now return the weight back to the ground and do 12 to 14 reps.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
24) Kettlebell chest press
Muscle involved : Shoulders, chest, back.
Instruction : You should lie on a bench with kettlebell in your hand and it should be at the level of your chest and then pull the weights over your chest and then lower down. Do this for 12 to 14 reps.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
25) Chest fly kettlebell :-
Muscle involved : Chest, shoulder, wings.
Instruction : Hold kettlebell over your chest and turn palms of your hand to face each other. Now lower kttlebell away from your body so that T is formed and now bring your arms back just like in hugging motion. Do this for 12 to 14 reps.
Repetition: Repeat this 3 times with gap of 1 minute between each set.
