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"What's the one thing you're always told when it comes to weights? Don't swing them around! Well with kettlebells that's kind of the point. Meaning that if you hate the structure of your usual routine and you want to get a little more creative with muscle-building moves, these versatile weights are totally the way to go\u2014and they're actually, honestly, genuinely fun. Crunch personal trainer Jenna Zemering is here to show you the way with a\u00A0five-ercise circuit (do\u00A012-15 reps of each move for three total sets). Now put your best foot (arm, knee...) forward and give it a try.\n\nGoblet Squat\n\n Muscle targeted: Quadriceps\n\n How It's Done: Stand feet shoulder width apart and holding a kettlebell by the horns close to your chest.\u00A0Squat down while keeping your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position.\n\nOne Arm Swing\n\n Muscle targeted: Hamstring\u00A0\n\n How It's Done: Place one kettlebell between your feet.\u00A0Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead.\u00A0Swing the kettlebell between your legs and quickly reverse the direction while driving though with your hips taking the kettlebell straight out to shoulder height. Let the kettlebell swing back between your legs and repeat. Switch arms with each set.\n\nOne Arm Row\n\n Muscle targeted: Middle back\n\n How It's Done: Place a kettlebell in front of your feet. Bend your knees slightly while pushing your butt back as much as possible as you bend over to the starting position. Grab the kettlebell and pull it to your stomach, retracting your shoulder blades and flexing the elbow. Lower and repeat. Switch arms after you've completed the set.\n\nAlternating Press\n\n Muscle targeted: Shoulders\n\n How It's Done: Bring two kettlebells to your shoulders. Your thumb should be positioned at the chest. Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary. Lower the pressed kettlebell to the starting position and immediately press with your other arm.\n\nFigure Eight\n\n Muscle targeted: Abdominals\n\n How It's Done: Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over and push your butt back while keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth in a figure 8 motion."^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.teenvogue.com/story/kettlebell-workout>