The Exercises
Two-Hand Kettlebell Swing: Standing in exercise position, using the basic grip to hold the kettlebell with both hands, sink into a squat with the weight between the legs. Keep your torso upright, the abs braced and the arms loose. At the bottom of the movement shift your weight back onto your heels. Standing up from the squatted position, use your hips to propel the weight to hip level. Then, engaging the hips and core, swing the weight up higher until you reach shoulder level. Focus on using your hips and legs to move the weight, rather than your arms.
More: Kettlebell Workouts for Women
Thruster: Beginning in an athletic body position, grasp the kettlebell with the hook grip. Hold the kettlebell with your elbows bent at chest height. Maintaining proper exercise position with the weight at the chest, perform a squat. While standing up from the bottom of the squat simultaneously thrust, or press, the kettlebell up to overhead position. As you return to the bottom of the squat, lower the kettlebell back to chest level and repeat.
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Kettlebell Twist: In a seated position with your chest high, shoulders back and down, and knees bent, grasp the kettlebell with a hook grip. Hold the weight at chest height and then rotate the shoulders and the kettlebell from the right side to the left side in front of the body. Turn and repeat.
More: 20 Minute Kettlebell Workout?
The Workout
Once you have become comfortable with the proper form and execution of each exercise, give this kettlebell workout a try:
Warm-up:
3 Rounds
10x Body Weight Squat
5x Alternate Lunge Each Leg
5x Push-Up
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Training:
4 Rounds
20x Two-Handed Awing
10x Kettlebell Twist
20x Thruster
10x Kettlebell Twist
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