Squat to Rotation Press


Hold the bell at your chest and lower into a squat, chest up and back flat, squat low enough to touch your elbows to your knees (first photo) .

As you stand, rotate your feet and torso to the left, pressing the bell over your left shoulder (second photo). 

Return to standing and repeat, rotating to the right side.  That is one rep, repeat and do 10 reps.  Rest and repeat for 2-3 sets. 


Swing with Lateral Leg Extension


Start in a half squat, holding the bell between your knees, arms straight and chest up (first photo). 

Swing the bell overhead, arms straight and raise your right leg straight out to the side (second photo). 

Return to start and repeat with the left leg.  That is one rep, repeat and do 10 reps.  Rest and repeat for 2-3 sets. 




Stand with feet hip-width apart, holding kettlebell upside down, hands on the horns, at chest level, elbows bent.  Keeping elbows bent, lift and circle kettlebell around head counterclockwise. Repeat circling around head 10 times.  Stop and circle head in opposite direction. That is one rep.  Rest and repeat for 2-3 sets. 

Gunslinger Curl


Stand with feet hip-width apart, holding a kettlebell in left hand with arms by sides, palm facing in. 

Lunge backward with left leg, bending both knees and making sure feet stay pointed forward not turned out.

Stay in this low lunge position (first photo) and as you rise up to straight legs bend left elbow into a biceps curl, bringing kettlebell to chest level so that bottom of bell points forward (Second photo).   You should be standing with both legs straight (not pictured). Return to lunge position, lowering left arm by side. 

Repeat for 10 reps. Rest and repeat on opposite arm and leg.




Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. 

Squat down until your thighs are nearly parallel to the floor, and swing the kettlebell between your legs and snap your hips forward as you immediately stand and swing the kettlebell up to shoulder height  or higher (second photo) .  As the kettlebell begins to arc back down, bend your knees and squat back down, swinging the kettlebell between your legs.  Do 10 total reps.  Rest and repeat for 2-3 sets.



Stand with feet shoulder-width apart, holding handle of kettlebell with both hands, arms extended out in front of your thighs.

Release the left hand so you're gripping handle with right hand. 

Swing right arm in clockwise arc behind you, then transfer grip to the left hand behind back (first photo).

Swing left arm clockwise to bring kettlebell in front of you (second photo) then transfer grip to right hand.  Continue going around body 10 times.  Rest and reverse in the opposite direction.


Lateral Lunge with Biceps Curl


Hold the kettlebell with your right hand, standing with feet together,  step to the left, and lower into a side lunge (first photo) while curling the weight up towards your left shoulder (second photo)  without hitting yourself in the chin!  Keep your elbow tucked into your side to help support the kettlebell during the curl.

Reverse the move to return to standing with feet together.   That is one rep.  do 10 reps.  Rest and repeat on the other side (opposite arm and leg).