WEIGHT TRAINING
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KETTLEBELL
1. Hold the kettlebell in one
hand
2. swing the kettle bell behind
your back and take hold with
your other hand. keep the
kettlebell swinging around
your body
3. complete your desired number
of reps, swap and swing the
other way around your body
1. Start In a deep squat position,
hold the kettlebell at your
shoulder
2. In one motion, stand and lift
the kettlebell overhead
3. carefully lower back to
squat position
4. Repeat on opposite side
1. with kettlebell in front of
your feet, bend at the waist with
your knees slightly bent, and
your back straight
2. Pull kettlebell toward
your torso while maintaining
your straight back
3. repeat with on other side
1. Start with legs wider than
shoulder-width apart. bend at
the knees, and hold the
kettlebell between them
2. pass the kettlebell to the
through your legs and pass to
the other hand
3. repeat on opposite side
1. Start In a deep squat position,
hold the kettlebell in front of
your chest with both hands
2. In one motion, stand and lift
the kettlebell overhead
3. carefully lower back to
squat position
1. with kettlebell in front of your feet, bend at the
waist with your knees slightly bent, and your
back straight
2. Hold the Kettlebell with both hands
3. Pull the bell between your legs
at knee height or higher
4. in a smooth motion Swing in an
arc so the kettle bell is straight
out from your shoulder and
return
1. Start with legs wider than
shoulder-width apart
2. Hold the Kettlebell overhead
with one hand while keeping
your arm straight
3. twist and bend at waist to
touch the top of your foot with
your empty hand
4. Repeat on opposite side
SLINGSHOT
1. Hold the Kettlebell by the
handle just above your
shoulder
2. pass the kettlebell from
hand to hand rotating it around
your head while keeping your
hips in a stable position
3. complete your desired number
of reps, and reverse direction
HALO
BENT ROW
FIGURE EIGHT
THRUSTER
TWO-HANDED SQUAT PRESS
SWING
WINDMILL
WARNING: Prior to using any exercise product, it is suggested that you recieve a complete
physical examination and obtain your physicians approval of your exercise conditioning program.
This is not a toy.
