Lumberjack row

Muscles worked
Lats & Traps.

Execution
1. Hold the kettlebell in one hand, then place the other hand on a stable support.

2. Position your back as horizontally as possible, this will engage the back muscles more.

3. With the Kettlebell in the low position, pull it up until your arm forms a right angle. The pull should be a straight vertical line.

This exercise can be performed standing or with one knee on a support.

Tips: Remember to inhale on the way down and exhale on the way up, remembering to voluntarily contract the muscles involved.

Kettlebell Swing

Muscles worked
Hamstrings, Glutes, Lower Back.

Execution
1. Stand with your feet shoulder-width apart and a slight bend in your knees.

2. Grab the Kettlebell, keep your back straight and your shoulders back.

3. To start the movement, push your hips back while keeping your arms straight.

4. Use the power from your glutes and hips to bring the kettlebell up to shoulder height.

5. Control the descent, then repeat the movement.

Tips: Squeeze your abs during the movement and remember to use your hips, not your arms. Your weight should be on your heels, not your toes.

Bicep Curl

Muscle worked
Biceps.

Execution
1. Hold the Kettlebell and extend your arm almost completely straight.

2. Curl it up, keeping your elbow stable and close to your body.

3. Keep the movement smooth and straight, and focus on your biceps.

Tips: Keep your shoulders relaxed and your back straight. Make sure to avoid swinging.

Goblet Squat

Muscles worked
Quads, Glutes, Hamstrings.

Execution
1. Stand with your feet shoulder-width apart and hold the Kettlebell at chest height.

2. Lower yourself by pushing your hips back until your glutes are at knee height or slightly lower.

3. Back up to initial position.

Tips: Keep the Kettlebell close to your chest throughout the whole movement, and really focus on the muscles you're working to get the best feel.

Make sure to put your weight on your heels.

Dips

Muscles worked
Triceps, Chest, Shoulders.

Execution
1. Extend your arms to 99% and contract your abs, glutes, and legs.

2. Lower yourself to 90° while controlling the descent. Keep your elbows close to your body.

3. Back up to initial position.

Tips: The straighter your body, the more your triceps will be engaged. The more you lean forward, the more your chest muscles will be working.

Single Arm Press

Muscles worked
Triceps & Shoulders.

Execution
1. Hold the Kettlebell close to your shoulder with your elbow bent and your palm facing outwards.

2. Push it up until your arm is 99% extended.

3. As you lower it, control the movement, keeping your back and shoulders straight.

Tips: Keep your core tight throughout the entire exercise. You can do this movement standing or sitting.

Bulgarian Lunges

Muscles exercised
Quadriceps & Buttocks.

Execution
1. Place your feet as shown above and keep your back straight.

2. Bend your front leg and lower your body towards the floor. The back leg will remain in contact with the bench for balance.

3. Lower, controlling the movement until you reach a 90° angle with your front leg.

4. Pull up until your leg is almost straight.

Tips: Keep your weight on your front heel.

Box Step Up

Muscles exercised
Quadriceps, Buttocks & Hamstrings.

Execution
1. Place the Kettlebell close to your chest and the leg of your choice on the support at an angle of 90%.

2. Use the front leg to push and pull up on the support.

3. Once both legs are in position, perform the reverse movement.

4. Alternate legs.

Tips: Really focus on your front leg to feel it best.

Hip Thrust

Muscles worked
Glutes & Hamstrings

Execution
1. Place your shoulder blades on a bench or solid support, feet shoulder-width apart.

2. Position the kettlebell at hip level for best possible tension.

3. Push your pelvis upwards until your thighs are parallel to the floor and your body forms a straight line from your shoulders to your knees.

4. Contract the buttocks for 1 second, then release and control the descent.

Tips: Remember to also push with your heels when climbing.