How to: Start in a squat position with a kettlebell in each hand, arms extended toward floor between feet, palms facing away from body.

Bend elbows and curl weights to shoulder level. Then, in one motion, press through heels to stand up, raising the kettlebells overhead, rotating palms to face inward and stopping when biceps are by ears.

Reverse movement to return to starting position. That's one rep. Complete 15 reps and then continue to your next move.

How to: Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with both hands, arms extended straight toward floor and bell between knees.

In one motion, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to shoulder height, keeping your arms straight and core tight. Reverse the movement, bringing the kettlebell between your legs.

That's one rep. Complete 15 reps and then continue to your next move.

How to: Start by kneeling on your left knee, and bring your right foot to the side of your body, with foot firmly on the ground and toes pointed to the right.

Hold a kettlebell in your right hand. Rack the kettlebell at your chest, then lift it overhead, keeping your eyes on the weight. Slowly lower your body down until your left hand reaches the ground.

Then continue lowering until your elbow and forearm reach the ground. Reverse the movement and return to start. That's one rep. Complete 12 to 15 reps on each side before moving onto your next move.

How to: Start standing with feet under hips holding a kettlebell in each hand, weights resting on quads and palms facing the body.

Keeping hips level, transfer all body weight into the left leg and extend the right leg behind the body while lowering the torso and weights toward the ground.

Stop when the chest and right leg are parallel to the floor, then reverse the movement to return to the start. That’s one rep. Complete 15, repeat on the other side, and then continue to your next move.

How to: Start standing with feet together, a kettlebell in the left hand, arm by side, and right hand on hip. Engage abs and take a small step forward.

That's one rep. Continue stepping one foot in front of the other for a total of 15 steps. Then repeat holding the bell on the other side.

How to: Start lying on your back with your right leg and arm straight on the floor and at a 45-degree angle from the body, left leg bent so the foot is flat on the floor, and left arm extended up toward the ceiling (elbow locked out) holding a kettlebell.

Keep eyes on the kettlebell, press into the right arm, and sit up, coming onto the right forearm.

Then, press through the right palm and left foot to lift your hips into the air, keeping your right leg straight. Slowly reverse the movement to return to starting position. That's one rep. Perform 10 reps per side.

How to: Start standing with feet shoulder-width apart holding a kettlebell with both hands in front of the chest and close to the body (elbows bent).

Push hips back and bend knees to lower into a squat. Reverse the movement to return to the start. That's one rep. Complete 15 reps and then continue to your next move.

How to: Start standing with feet hip-width apart holding the handle of a kettlebell with both hands in front of the face, elbows bent and wide at the sides. Keeping both elbows bent, and the rest of the body still, slowly circle the kettlebell around the head once, keeping the weight at eye level.

That's one rep. Complete 15 reps in one direction, 15 in the opposite, and then continue to your next move.

How to: Start seated on heels with a kettlebell in each hand, arms bent, elbows narrow, palms facing inward, and weights resting against upper arms.

In one motion, press hips forward and rise up to high kneeling position using that momentum to rotate palms away from body and press the kettlebells overhead until arms are straight and biceps are by ears.

Reverse motion to return to start. That's one rep. Complete 15 reps and then continue to your next move.

How to: Start seated in a cross-legged position, butt on ground, back straight, with a kettlebell in each hand, arms bent, elbows narrow, palms facing inward, and weights resting against upper arms.

In one motion, rotate palms away from body and press the kettlebells overhead until arms are straight and biceps are by ears. Reverse motion to return to start.

That's one rep. Complete 15 reps and then continue to your next move.

How to: Start standing with feet shoulder-width apart, left hand on hip, right hand holding kettlebell at shoulder height, palm facing inward, elbow bent.

Engage core and rotate palm away from body while pressing weight overhead until arm is straight and bicep is by ear.

Pause, then reverse motion to return to start. That's one rep. Complete 15, then repeat on the other side. Complete 15 reps and then continue to your next move

How to: Start standing with feet under hips holding a kettlebell in each hand, arms by sides, and palms facing body.

Keeping hips level, transfer all bodyweight into left leg and extend straight right leg behind body while lowering torso and weights toward ground.

Stop when chest and right leg are parallel to floor. Squeeze shoulder blades together while lifting elbows toward ceiling and pulling weights up toward ribs, then reverse entire movement to return to start.

That’s one rep. Complete 15, repeat on the other side, and then continue to your next move.

How to: Start standing with feet shoulder-width apart holding a kettlebell in each hand, arms bent, elbows narrow, palms facing inward, and weights resting against upper arms. Lower body down into a squat.

Then, engage core and in one motion, push through heels to stand, rotate palms to face away from body, and press the weights overhead until arms are straight.

Reverse the movement to return to start. That's one rep. Complete 15 reps and then continue to your next move.

How to: Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding the handle of a kettlebell with the left hand, arm extended straight toward the floor in front of left foot, and right hand resting on bench or chair for balance.

Keep shoulders level and squeeze the left shoulder blade, pulling the left elbow up until the weight comes to chest height.

Reverse the movement to return to the start. That’s one rep. Complete 15, and repeat on the other side. Complete 15 reps and then continue to your next move.

How to: Start lying face up with left leg straight on mat, right leg bent, foot flat on floor, left arm out at side on floor at 45-degree angle, and right arm holding kettlebell above shoulder, tricep on floor, and elbow at 45-degree angle from body.

Raise the weight up above chest, keeping gaze on it, until arm is straight but not locked at the elbow. Push into left forearm to sit up.

Rise onto left palm, lift hips off floor, and slide left leg behind body until kneeling on left knee with shin parallel to top of mat.

Sweep left foot back behind body to come into kneeling lunge with both legs bent at 90 degrees.

Push through your feet to stand bringing feet together under hips.

Reverse entire movement to return to start. That's one rep. For this move, only complete one rep and then continue to your next move.

How to: Start standing with feet shoulder-width apart with a kettlebell in right hand, right arm extended straight overhead, and left arm by side.

Rotate chest to the right, look up at the kettlebell, and slowly hinge at waist to lower torso toward floor and touch left foot with left fingers, pushing hips back to the right corner of the room.

Pause, then reverse motion to return to start. That's one rep. Complete 15 reps and then continue to your next move.