Kettlebell Workout Exercises

The kettlebell, a heavy iron sphere with a handle attached, was developed in Russia in the 1700s as a way to develop strength quickly. A kettlebell workout combines the strength-training benefits of weight lifting with the cardio benefits of aerobic exercise, effectively cutting your workout time in half. Mike Mahler, certified Russian Kettlebell Challenge instructor, suggest performing five sets of five reps each.

Double Windmill

The double windmill works your abdominal muscles as well as your hamstrings, shoulders and glutes. Hold a kettlebell in each hand, and stand with your feet shoulder-width apart. Bend at the waist, keeping your back straight, as you place one kettlebell in front of your feet. Clean and press the other kettlebell over your head with your other arm. Bend again, this time pushing your glutes toward the kettlebell extended over your head. Bend until you can pick up the kettlebell on the ground. Reverse the movement to return to the starting position.

One-Arm Swing

Kettlebell arm swings work the glutes and quad muscles of your upper legs. Stand with your feet hip-width apart, and place a kettlebell on the floor between your feet. Push your hips down and back as you lower your body to grab the handle with one arm. Push through your feet, returning to an upright position in an explosive motion while swinging the kettlebell upward. Keep your arm flat straight, and don't allow your wrist to flex or extend with the momentum of the weight. Return to the starting position.

Turkish Half Get-Up

Turkish get-ups and half get-ups work the core muscles of your abdomen and back and your shoulders. Lie on the floor with a kettlebell placed near your right shoulder and your right knee bent. Pick the weight up with your right hand, and extend your right arm out to your side, resting the weight on the floor. Slowly press the kettlebell up, extending your right arm toward the ceiling. Push off your left arm to lift your torso up to a vertical sitting position. Slowly lower your body back to the floor and repeat. Switch arms to work the opposite shoulder.

Floor Press

A floor press, like a traditional bench press, works your chest muscles in addition to your triceps, shoulders and abs. Lie on the floor with a kettlebell placed at each shoulder. Carefully grab each weight, one at a time, and position them on your chest in the same place you would hold a barbell for a bench press. Press one kettlebell toward the ceiling. Slowly lower it back to your chest, and press the other arm toward the ceiling. Continue alternating in this manner.