11. One-arm kettlebell floor pressTargets: Chest, arms, core
How to: Lie on the ground with your legs straight out. (Nope, it's not time for savasana). Grab a kettlebell by your side and, with the palm facing in, press the weight straight up while rotating the wrist (so the palms face the feet). Bring the kettlebell back down to the starting position, and repeat for six to eight reps.
12. Kettlebell slingshot
Targets: Back, arms, abs, obliques
How to: No rocks or rubber bands required for this move. Keep feet shoulder-width apart, and hold the kettlebell in front of the body, arms extended at chest level. Swing the kettlebell behind the back with one hand, then reach back with the opposite hand to grab it, swinging the kettlebell to the front of the body. Continue round n' round for 8 to 12 reps, then switch directions.
13. Side step kettlebell swing
Targets: Legs, glutes, back
How to: This move is like a traveling kettlebell swing—now we're going places! Grab a kettlebell and start with the basic two-handed swing. When the bell is down between the feet, step the right foot out to the right; then, when the bell is up, bring the left foot to meet the right (so the legs come together). Keep side steppin' your way to the right (10 to 15 steps), then head on back the other way, leading with the left foot.
14. Kettlebell deadlift
Targets: Legs, glutes, arms, back, abs
How to: Who says you need a barbell to deadlift? Stand with the kettlebell between the feet on the floor. Squat down and grab a hold of the handle with both hands while the back remains flat. Engage the core, tighten those glutes, and keep the arms extended as the body rises on up, kettlebell and all! Aim for 12 to 15 reps, maintaining proper form throughout.
15. Kettlebell clean
Targets: Legs, butt, back
How to: Start with the kettlebell between the feet. Begin to swing upwards: Shrug the shoulders, pulling the body and bell up to the shoulder. The bell should end in the "rack" position: resting on the forearm, which is tucked close to the body, the fist at your chest. Bring the weight back down to the floor and repeat for 10 to 15 reps.