1) Lifts and swings: Placing the bell on the ground, let your heels slowly rise while puling the kettlebell upwards toward you. Now, lower your back and replace it on the ground. To do a swing, while standing up straight, grab the handle of the kettlebell and swing it in front (in a line), while crunching the core (keeping it tight). This helps tone the arms and reduces flab.
2) Shoulder press: Stand with your feet slightly apart. Pick up the kettlebells and take them up to the sides of your shoulders. Raise them upwards until your arms are extended overhead, exhaling as you do so. Lower the kettlebells to the starting position and repeat. This works to build strength in your shoulders and triceps.
3) Squat: To do a deep squat, place the kettlebell between your legs, hold it turn it in your hand and bring it up to shoulder level. Lift it over your head and do a shoulder press.
HOW MUCH IS THE CALORIE BURN?
Experts peg the calorie burn as 300 calories for every 20-minute kettlebell session.