If you are looking for some really effective exercises, a kettlebell is all you have to take. With kettlebell exercises you are burning fat and increase your muscle mass while your shape is getting much better.
If the kettlebell is properly used it is really great exercise equipment and can be used for different purposes: cardiovascular training, burning fat, increasing strength and endurance or muscle endurance especially on the legs, arms, buttocks and the lumbar back area.
Before you start with this exercises it is important to choose the right size and weight of the kettlebell. You should choose weight that you would easily control but that would be enough heavy so it would make you explosively use your hips when the kettlebell is moved to some concrete position depending on what exercise you are doing. For the women it is recommended to start with 5kg kettlebell and the men with 10kg kettlebell.
Kettlebell swing exercise
Really simple exercise, but very effective and activates the whole body. Stand up straight, with feet a bit wider than hip-distance apart. Grab the handle with both hands and lift it to the level of your calves. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low. Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. The motion should come from the hips, not the arms. Lower the weight back down between the legs and keep swinging the kettlebell. Repeat 12-15 times.
The clean exercise
Put the kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward. Hold the kettlebell with one hand and use the other for balance. Squat down with your torso straight abdomen contracted while the buttocks is back. Go with the hips forward while dragging the kettlebell up. Rotate the elbow down while dragging the kettlebell up and when it comes to the level of your shoulder switch it to the outside of the forearm. When you do the final step the elbow should you be snug to the body, let the kettlebell rest on the forearm and let your knees little bent which will absorb the energy from the kettlebell. Repe.at this couple of times
One-arm snatch exercise
Hold the bell with one hand and throw it back between your legs. When the inertia pulls the kettlebell forward, activate your hips and buttocks which will help you to throw it forward. At this point the kettlebell should have the necessary energy which will be used to go over the hand, but be careful because you will have to stop it and absorb its energy. When it comes over your hand squat a little and tighten your grip on the handle of the kettlebell so you would get better control over it. The whole body should be contracted including the core.