Fitness and Muscle Work

This exercise focus on Abdominals, also will affect Biceps,Hamstrings Tips: Just like the figure 8, except add an explosive pull to a hold in the standing position. Always drop the bell from the top position BETWEEN your legs... not to the outside (which would likely end badly for one of your knees).

This exercise focus on Abdominals, also will affect Hamstrings, Shoulders, Glutes. Tips: Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your hip out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself until you can touch the floor in the opposite direction. Pause for a second and then reverse the motion back to the starting position. Kettlebell Windmill from Youtube (source: bodybuilding.com)