Then, press through your right palm and left foot to lift hips into air, keeping your right leg straight. In one motion, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to shoulder height, keeping your arms straight and core tight. Instructions: Choose five moves below. Then, do 15 reps each, for as many rounds as possible ( AMRAP) in 10 minutes.

Rise onto the left palm, lift hips off floor, and slide left leg behind body until kneeling on left knee with shin parallel to top of mat. Engage core and in one motion, push through heels to stand, rotate palms to face away from body, and press the weights overhead until arms are straight. Start standing with feet shoulder-width apart, left hand on hip, right hand holding kettlebell at shoulder height, palm facing inward, elbow bent. Looking for one simple piece of equipment that will help you build some major muscle? Say hello to the kettlebell, a bell-shaped, free weight that combines strength and cardio, and is guaranteed to torch your *entire* body.verifyErrors }}{{ message }}{{ /verifyErrors }}{{ Keep shoulders level and squeeze left shoulder blade, pulling the left elbow up until weight comes to chest height. Equipment: k ettlebell (If you’re new to kettlebell workouts, go for 4 kg to 12 kg. If that feels too easy and your form is perfect, try going up in weight by 2 to 4 kg.)

Engage abs and take a small step forward. That's one rep. Continue stepping one foot in front of the other for a total of 15 steps. Plus, the kettlebell is great for beginners and way beyond. If you’re new to kettlebell training, you can start with a lighter weight and practice foundational exercises, movement patterns, and building up your endurance, says Koziol. Once you’re ready to level-up, increasing weight will help boost power, force, and explosive muscle gains, he adds.Meet the expert: Ryan Koziol, CPT, is a certified personal trainer and the founder of RYKO Fitness.

Squeeze shoulder blades together while lifting elbows toward ceiling and pulling weights up toward ribs, then reverse entire movement to return to start. That’s one rep. Keeping hips level, transfer all bodyweight into left leg and extend right leg behind body while lowering torso and weights toward ground. Engage core and rotate palm away from body while pressing weight overhead until arm is straight and bicep is by ear. In one motion, press through heels to stand up, raising the kettlebells overhead, rotating palms to face inward and stopping when biceps are by your ears. Keeping hips level, transfer all bodyweight into left leg and extend straight right leg behind body while lowering torso and weights toward ground. Stop when the chest and right leg are parallel to the floor.Start standing with feet under hips holding a kettlebell in each hand, weights resting on quads and palms facing the body. Slowly lower your body down until your left hand reaches the ground, then continue lowering until your elbow and forearm reach the ground.