Start with your feet hip-width apart and hold the kettlebell with both hands between your legs. Hinge at the hips, keeping your back flat, and swing the kettlebell forward by driving your hips forward and standing up explosively. Let the kettlebell swing back between your legs and repeat for a dynamic lower body and core workout.
Hold the kettlebell close to your chest with both hands, elbows pointing down. Stand with your feet shoulder-width apart and squat down, keeping your chest up and knees tracking over your toes. Push through your heels to stand back up, engaging your glutes and quads.
Place the kettlebell on the floor between your feet and stand with your feet hip-width apart. Hinge at the hips and bend your knees to grip the kettlebell with both hands. Keep your back flat as you stand up, squeezing your glutes at the top. Lower the kettlebell back to the floor with control and repeat.
Stand with your feet staggered and hold the kettlebell in one hand, palm facing your body. Hinge at the hips, keeping your back flat, and let the kettlebell hang toward the floor. Pull the kettlebell up towards your hip, keeping your elbow close to your body. Lower the kettlebell with control and repeat for the desired number of repetitions before switching sides.
Lie on your back with your legs bent and hold the kettlebell in one hand, arm extended toward the ceiling. Roll onto your side and press the kettlebell up toward the ceiling, then lift your hips and sweep your leg underneath you to come to a kneeling position. Stand up while keeping the kettlebell overhead, then reverse the movement to return to the starting position.
Sit on the floor with your knees bent and feet lifted off the ground, holding the kettlebell with both hands close to your chest. Lean back slightly and twist your torso to the right, bringing the kettlebell outside your right hip. Twist back to center and then to the left, alternating sides for the desired number of repetitions.
Hold the kettlebell in one hand at shoulder height, palm facing forward. Press the kettlebell overhead, fully extending your arm. Lower the kettlebell back to the starting position with control and repeat for the desired number of repetitions before switching sides.
Hold the kettlebell in one hand at shoulder height, or in both hands in front of your chest. Step forward with one foot and lower your body until both knees are bent at a 90-degree angle, keeping your front knee aligned with your ankle. Push through your front heel to return to the starting position and repeat on the other side.