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Press the kettlebell overhead with one arm, hinge at the hips to touch the floor with your free hand, keeping eyes on the kettlebell. Main muscles: obliques, shoulders, hamstrings.

Hold the kettlebell by the horns at chest height, squat down with feet shoulder-width apart. Main muscles: quadriceps, glutes, core, deltoids.

Swing the kettlebell back between legs and explosively drive hips forward to lift the kettlebell overhead in one motion. Main muscles: hamstrings, glutes, shoulders, core.

Start with the kettlebell in rack position, squat down then drive through heels, using the momentum to press the kettlebell overhead. Main muscles: quadriceps, glutes, shoulders, core.

Lunge forward with one leg, simultaneously pressing a kettlebell overhead with the opposite arm. Main muscles: quadriceps, glutes, deltoids, core.

Hold the kettlebell overhead with two hands, squat slightly and rotate your torso swinging the kettlebell around your head in a controlled motion. Main muscles: shoulders, core, upper back.

Stand with feet shoulder-width apart, hold the kettlebell upside down by the horns and circle it around your head. Main muscles: deltoids, triceps, core.

Sit with knees bent, lean back slightly, hold the kettlebell with both hands, twist and move the weight side to side. Main muscles: obliques, core, lower back.

Assume a wide squat stance, pass the kettlebell between and around your legs in a figure 8 pattern. Main muscles: core, shoulders, arms, glutes, hamstrings.

Swing the kettlebell back between legs then explosively pull it up, leading with the elbows. Main muscles: shoulders, upper back, glutes, hamstrings.

Swing the kettlebell back between the legs and then pull it up to the shoulder, flipping the wrist so the kettlebell rests on the forearm. Main muscles: hamstrings, glutes, biceps, deltoids.

Stand with feet hip-width apart, hinge at the hips to grip the kettlebell, drive through heels to stand tall. Main muscles: glutes, hamstrings, lower back.

Stand with feet shoulder-width apart, swinging the kettlebell from between knees to chest height, keeping arms straight. Main muscles: hamstrings, glutes, lower back, shoulders.

Lie flat on the ground holding a kettlebell in one hand. Rise to a seated position and then stand, keeping the kettlebell overhead. Main muscles: shoulders, core, glutes, quadriceps.

Stand with feet wider than shoulder-width apart, squat to grab the kettlebell, stand and pull the kettlebell to chest height leading with elbows. Main muscles: glutes, hamstrings, upper back, traps.

Place one hand on a bench, row the kettlebell with the opposite arm, pulling it towards your hip. Main muscles: latissimus dorsi, rhomboids, biceps.

Hold a kettlebell at chest height, extend one leg in front, lower into a squat on the standing leg. Main muscles: quadriceps, glutes, core, balance muscles.

Clean the kettlebell to your shoulder, dip slightly then explosively drive upwards, pressing the kettlebell overhead. Main muscles: hamstrings, glutes, deltoids, triceps, core.

Clean a kettlebell to your shoulder, then press it overhead until your arm is straight. Main muscles: deltoids, triceps, core.