Basic Workout: Exercise 1 PUSHUP Assume a pushup position, with your hands slightly beyond shoulder-width apart, feet together, and body in a straight line from head to ankles. Lower your chest until it's an inch above the floor, and then push back up. That's 1 rep.
Overhead Pull: A. Lie on back with knees bent, feet flat on floor about hips-width apart, with arms extended overhead holding kettlebell in each hand, palms up; kettlebells resting on floor (as shown). B. Keeping lower back flat on floor, engage abs and use chest to pull kettlebells forward until arms are extended over chest (as shown), then lower kettlebells back overhead to floor to return to start for one rep. Do 10 reps.
Kettlebell windmill With the kettlebell still overhead, pivot your feet so your toes point 45 degrees away from the weight. Keeping your right arm straight overhead, push your hips to the right and slide your left hand down your left leg. Pause, and then reverse the move to return to the start. "Not only does this strengthen your shoulders," says Brown, "but it also hits your core."
I LOVE kettle ball exercises! You can use them with squats, curls, core strengthening, and more - here's a few to get your ideas flowing!