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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.

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.

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

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.

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.

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

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.

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

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.

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

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

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.

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.

Lie on your back, kettlebell in one hand. Press the kettlebell straight up until your arm is fully extended. Main muscles: pectorals, deltoids, triceps.

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.