• Get rid of those dumbells -- try kettlebells for a fun alternative.Pile of Weights image by mcab from Fotolia.com
  
  The CrossFit Kettlebell is a popular piece of resistance training equipment. The bell-shaped weight, complete with a large handle, is designed to be used for compound exercises, providing a full-body workout. Kettlebell workouts provide a fun alternative to regular weight lifting and will help develop strength, power and coordination, plus, thanks to the dynamic nature of kettlebell exercises, you'll work up a good sweat in the process.
  
  

Warm-Up Exercises

• Leg circles:
  
  Stand with feet slightly wider than shoulder-width. Bend your knees and lean your torso over. Pass the kettlebell between your legs in a figure eight motion.
  
  Torso circles:
  
  Stand upright with feet shoulder-width apart. Pass the kettlebell around your torso, switching hands by your sides. Make sure you keep your core tight and trunk fixed -- resist the inclination to lean forward and back. Switch directions.
  
  

Russian Get-Ups

• A great full-body exercise. Start with a light weight until you master the technique. Lie flat on your back with the kettlebell in your right hand. Press the kettlebell toward the ceiling. Keep the arm fully extended and pointing toward the ceiling throughout the exercise. Contract your abdominals to crunch up into a sitting position, placing your left hand on the floor behind you to balance. As you approach an upright sitting position, bend your left leg and place the foot next to your right knee. Driving upward, roll forward, pushing with your left hand for assistance until your weight is on both feet. Take a moment to compose yourself before pushing yourself up until fully standing, still with the kettlebell overhead. Reverse the movement until you are laying flat and repeat with the opposite arm.
  
  Perform two sets of five on each arm, aiming to progress to 10 repetitions.
  
  

One-Arm Swing

• Stand shoulder-width apart with the kettlebell between your feet. Bend at the knees and squat down, keeping your back straight. Grip the kettlebell with an over-hand grip (palm facing down). Explode from the legs and forcefully swing the kettlebell out and up, keeping your arm fully extended, until it is level with your head and your legs are straight. As the kettlebell swings back down, squat into the start position and repeat the movement in a fluid motion.
  
  Perform three sets of 10 on each arm. Use heavier kettlebells as you progress.
  
  

Clean and Press

• Start as if you were performing a one-arm swing. As you drive upward, bend at the elbow and flip the kettlebell, bringing it to a rest on your forearm level with your chest, with your elbow tucked into your side. Slightly bend at the knees and push the kettlebell upward until your arm is fully extended. Reverse the motion and repeat.
  
  Perform three sets of 10 on each arm. Use heavier kettlebells as you progress.