Stand with your feet shoulder-width apart and hold the kettlebell with both hands between your legs.
Lower into a squat position, keeping your chest up and your knees in line with your toes. Push through your heels to return to standing and repeat for 10-12 repetitions.
Hinge at your hips and bend your knees slightly to grab the kettlebell with both hands. Stand up straight, squeezing your glutes at the top.
Press the kettlebell overhead until your arm is fully extended, then lower it back to the starting position. Repeat for 6-8 repetitions on each side.
Place one hand and one knee on a bench or sturdy surface and hold the kettlebell in the opposite hand, letting it hang straight down toward the floor.
Bend your knee on the same side as the kettlebell and plant your opposite foot flat on the floor. Use your free hand to push yourself up onto your elbow, then onto your hand
Hold the kettlebell in one hand at shoulder level and step forward with the opposite foot into a lunge position, keeping your front knee aligned with your ankle.
Sit on the floor with your knees bent and feet flat on the ground, holding the kettlebell with both hands at chest level.
Pass the kettlebell around one leg and through your legs to the other hand, then reverse the motion to complete the figure 8 pattern.
Combine various kettlebell exercises into a high-intensity interval training (HIIT) circuit. Perform each exercise for 30-60 seconds with minimal rest between exercises.