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Movements: Squat as you hold out the kettlebell straight in front of you with your arms parallel to the ground. Keep your abs tight and chest up. Rise to again return to the beginning position.

Repeat the exercise for 15 to 20 times.

Figure 8: Front to back

For: Back, legs and core

Starting position: Stand in the same way as mentioned in the above exercise. Use one hand to hold the kettlebell a little to the front. Keep your knees relaxed and soft.

Movements: Squat halfway while maintaining your chest high, back straight and abs tight. Pass the kettlebell through the legs to the hand at the back and then bring the kettlebell at the front again. Pass the kettlebell repeatedly around the other leg and between the two legs. One full figure 8 is one rep.

Repeat the workout for 15 to 20 times.

Figure 8: Back to front

For: Back, legs and core

Starting position: Use one hand to hold the kettlebell and stand with your feet placed slightly wider than the shoulders.

Movements: Squat halfway with your chest high, back straight and abs tight. Pass the kettlebell to one side and again behind you. Then pass it through the legs from back to the front to other hand. Repeat the pass around other leg. One full figure 8 is one rep. Alter the starting position every time you start.

Do this exercise for 10 to 15 times to get the best results.

Two-arm kettlebell row

For: Arms, back and shoulders

Level: Beginner and intermediate

Starting position: Stand upright with your feet placed slightly apart. Place the 2 kettlebells on both sides of your feet from where you can grab them easily.

Movements: Slightly bend your knees and push out the butt as far as possible while bending over to grab the kettlebells. Keep your back straight. Next, lift the kettlebells up towards the stomach, while making sure that the elbows remain near the body and then back straight. Flex the elbows and retract the shoulder blades while performing the workout. Lower the weights gradually.

Repeat the workout for 12 to 15 times.

Kettlebell lunge press

For: Arms, abs, stomach, shoulders, glutes, legs and back

Level: Intermediates

Starting position: This is a great method to work out those lunges. Stand straight while using two hands to hold the kettlebell just in front of your chest. The bent arms and palms should face each other.

Movements: Lunge forward with the left leg. Use both hands to press the kettlebell overhead. Return to the standing position while simultaneously bringing the kettlebell back to the chest level. Repeat the exercise using the other leg.

Repeat this exercise for 10 to 15 times on each leg.

Kettlebell Russian twist

For: Obliques and abs

Level: Intermediate

Starting position: Sit down on the floor with your legs bent and feet about hip-distance apart.

Movements: Use both hands to hold the kettlebell at the chest. Form a 45 degree angle by leaning back. Rotate your torso from the left side to the right side by twisting it at the waist level and swing the weight across the body.

Repetitions should be increased gradually with increasing capacity.

Kettlebell windmill

For: Abs, shoulders, obliques, hips and back

Level: Advanced

Movements: Use your right hand to hold the kettlebell at an angle of 45 degrees from the feet. Raise the kettlebell upwards, lock your arm and be sure to keep your shoulders aligned by fixing your gaze on the weight. Shift your weight on right leg and then start bending forward at waist level. Have your right arm stretched overhead as you bend your body forward. Keep your left arm pointed towards the ground. Return to the starting position slowly while maintaining control.

Repeat the workout for 6 to 8 times on each side.

Upper body kettlebell workout

There are numerous intense workout routines that will help you to develop your chest and shoulder muscles.

Bench press

It is just like the regular bench press, but uses two kettlebells instead of dumbbells or barbells.

Floor press

This exercise is similar to bench press and is performed by lying on the floor. As it involves a short range of motion, using a rather heavier weight will give you the best results. The movements should be made as fast as possible to simulate the movement of a punch.

Staggered push-ups

This involves doing push-ups with one hand placed on a kettlebell and another hand placed on the ground. It can help you to develop the chest muscles from a number of angles.

Alternating floor press

Lie on the floor holding a kettlebell in each hand and alternatively raise your arms up.

Push-ups on kettlebells

Perform regular push-ups by placing both palms on a kettlebell. This will help in improving your balance and developing your overall chest muscle strength.

Extreme kettlebell cardio workout

An extreme kettlebell workout routine or circuit consists of exercises that help you to build up your core, upper body and legs while at the same time burn massive calories. Most of these exercises are quite tiring; so it is advised that you cool down for 10 minutes between two successive exercises.

• Clean and press
• Burpies
• Alternating Single Arm Swing
• Mt Climbers
• Turkish Get Up
• Jumping Lunge
• Lateral Jump
• Half Squat Jerk

• Around-the-Body Pass
• Bent Row
• Dead Lift
• Figure 8
• Half Get-Up
• Swing
• Front Squat
• Windmill

Kettlebell workouts are usually intense and give you quick results provided you do them right. So grab those kettlebells when you hit the gym the next time and get yourself some nicely toned abs and butt by the end of this summer!