Tighten up from top to bottom with kettlebells! These large cast-iron ball-shaped weights with a single handle can be a great addition to any home workout routine because they’re extremely versatile. Whether you’re a beginner or an athlete, you can adjust kettlebell training to your fitness level and burn about 600 calories in a half hour according to the American Council on Exercise.
My favorite brand is Perform Better because of their color coding, smooth handles, and rubberized bottoms. Use a kettlebell that’s about 5-15 lbs (depending on your fitness level) and do these 6 moves that will help you work all of your major muscle groups — shoulders, back, butt, core, and arms —at once.
1- Kettlebell Deadlift Exercise Move
A kettlebell deadlift performed the right way is one of the most useful exercises women can do.
What it works:
Glutes, Hamstrings, Back
How to do it:
Begin by standing with feet hip width apart and toes even with the kettle bell positioned between your feet. Hinge at the hips while keeping your chest lifted and spine long to lower your body down towards the bell, bending your knees enough to grip the handle of the bell. On your exhale, drive the heels of your feet into the ground and extend your hips to lift the kettlebell as you come to a standing position. On your inhale, hinge at the hips to lower the kettlebell back down to the ground while keeping your grip on the handle. Focus on keeping your shoulders pulled back throughout the exercise. Complete 8-12 repetitions.
Safety tips:
Your upper body is working to stabilize throughout the entire exercise and your core is engaged. Make sure to keep a long spine and avoid lumbar flexion. This is a hip-dominant exercise and you should feel your glutes and hamstrings working, not your lower back.

2- Kettlebell Front Squat Exercise Move
The kettlebell front squat is a full-body exercise that can be performed with either one kettlebell or two. The greatest muscle activation occurs in the hips, legs, buttocks, and core muscles but the exercise will be felt all over the body.
What It works:
Glutes, Hamstrings, Quadriceps, Calves, Core
How to do it:
Begin by holding the bell of the kettlebell with your thumbs hooked around the inside of the handle, keeping the bell close to your chest with elbows held tight to the sides of your ribcage. Hold your mid back muscles in an isometric contraction with a depressed scapular to maintain contact with the kettlebell and your chest throughout the exercise. With feet hip-width apart, inhale to hinge at the hips and knees, lowering your body into a squat. Exhale to extend the hips and knees while contracting the core muscles to return to standing. Complete 15 repetitions.
Safety tip:
Make sure to keep a strong core and long spine as you hinge at the hips.

3- Kettlebell Single Arm Row Exercise Move
A swift and compact kettlebell exercise for building back muscle, the kettlebell row should be an essential part of your regular workout routine. While performing this movement might appear simple, getting your form just right is the only way to reap the body-boosting rewards of the kettlebell row
What it works:
Rear Deltoid, Biceps, Rhomboids
How to do it:
Begin in a staggered stance with your right leg bent in front and your left leg straight behind you. For more stability, angle your left foot outwards to flatten your foot against the ground. Rest right hand on your right leg above your knee and hold the kettlebell in your left hand. On an exhale, retract your shoulder and flex your bicep, bending at the elbow to pull the kettlebell towards your shoulder. As you inhale, extend the arm and return to your starting position. Complete 12-15 repetitions on each side.
Safety tip:
Point your elbows behind you as you row to prevent crunching your shoulder up to your ear.

4- Kettlebell Overhead Press Exercise Move
What it works:
Shoulders, Triceps, Core
How to do it:
Begin standing with feet shoulder-width apart. Hold the kettlebell at chest level, gripping the bell. Exhale to extend your elbows, pressing the kettlebell overhead while contracting your core. On an inhale return to your start position. Complete 10-12 repetitions.
Safety tip:
Maintain an isometric contraction to depress your scapular away from your ears and focus on engaging your shoulders and triceps.

5- Kettlebell Loaded Lateral Lunge Exercise Move
The Kettlebell Side Lunge will add an extra dimension to your training and is excellent for hip mobility and functional strength. Lunging to the side will place large demands on your buttocks and quads.
The kettlebell is usually held in both hands and should be kept high on the chest under the chin in order to prevent putting a larger strain on the lower back.
What it works:
Glutes, Hamstrings, Quadriceps, Abductors, Adductors
How to do it:
Start by holding the kettlebell in your left hand while standing with feet together. Begin your lateral lunge by stepping your right foot out to the side while maintaining hips and shoulders square to your front. Hinge at the hips and right knee to sit back into a lateral lunge. Your left leg is straight and your right leg takes your weight as if in a single-leg squat. To return to your start position, press away from the floor with your right foot and extend the hip and knee to come back to standing. Complete 10 repetitions before switching the kettlebell to your right hand and lunging with your left leg.
Safety tips:
Be sure that you keep your hips even and facing forward while lunging to the side. As you lunge make sure that your knee and ankle are in alignment.


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