Kettle balls, more commonly known as kettlebells, are an excellent way to build muscle and exercise, and have been around for about 300 years. Kettlebells were originally popularized by Russian strongmen and was later adopted by Russian military and Olympians. According to Jessica Huthmaker, kettlebell workouts are great because "It is an efficient workout, combining cardiovascular and strength and flexibility conditioning." Kettlebell exercises can add a simple boost to your workout regiment, no matter the restrictions.
Chest
Kettlebell exercises can work out your chest if a bench press or butterfly machine isn't readily available. Most kettlebell chest exercises consist of some form of a simple floor press. Basically, lay on the floor with two kettlebells at your sides. Lift them to your shoulders and alternate pressing each kettlebell upwards. You can also twist the leg on the side of the lifted kettlebell over the other to extend your range of motion, adding a triceps workout to the motion.
Abdominals
Certain kettlebell exercises work out your abdominal muscles. There are a variety of different kettlebell exercises you can do to work out your abs, a simple one being kettlebell figure 8's. To perform them, place a kettlebell on the floor between your legs. Bend over, poking your butt out, and pick up the kettlebell. Pass the kettlebell back and forth from hand to hand through your legs in a figure 8 pattern. This workout also has the added benefit of working out your hamstrings.
Shoulders
In addition to your chest and abs, you can also use the kettlebell to exercise your shoulders. One kettlebell shoulder exercise that will also work your triceps, quadriceps, and calf muscles is the double kettlebell push press. To do these, lift two kettlebells up to your shoulders and squat down slightly. Push up with your legs and use the force to help boost the kettlebells up above your head, slowly bringing them back down and then repeat the process.
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