<https://www.prosourcefit.com/blogs/news/beginner-and-advanced-kettlebell-wod-ideas#BlogPosting>
<http://schema.org/articleBody>
"Beginner and Advanced Kettlebell WOD Ideas \nReady to burn through a WOD for maximum impact?  Then these one kettlebell WODs are for you!  By only using one kettlebell, your body will have to compensate for the imbalance, creating a solid workout to burn calories, tone and get you feeling great.  Here are two scalable kettlebell WODs for beginners and intermediate-advanced levels. \n \nBeginners Circuit: 2 to 3 rounds, designed for workouts not speed.\n20 Push Presses, 10 Kettlebell Swings, 20 Walking Goblet Lunges\nPush Presses\nPush presses sculpt your shoulders, traps, and triceps while also working your glutes, hip flexors, abs, calves, hamstrings, and quads improving your balance and core stability.\n\nHold the kettlebell by the handle and lift it upwards towards your shoulder.  Rotate your wrist keeping your palm facing forward.\nLower your body down by bending your knees (don’t go into a full squat.)\nStand up and push the kettlebell straight up over your head by extending your arm.\n\nKettlebell Swings\n \nKettlebell Swings works wonders on your hamstrings, glutes, core, hips and back. Improve your power and explosiveness with this dynamic movement.\n\nStand with feet shoulder-width apart in a squat position.  Hold the kettlebell between your legs using both hands. \nDrive your hips forwards and straighten your back to send the kettlebell up to shoulder height.\nLet the weight swing back between your legs as you bend your hips and slightly bend your knees\nRepeat immediately.\n\nWalking Goblet Lunges\nThese target the quads, calves, glutes, hamstrings, hip flexors, and outer thighs.\n\nTake the kettlebell and hold it at chest-height.\nStep forward with your right leg.  Drop your left knee till it nearly touches the ground.\nPush through the heel of your right foot to raise yourself back up.\nStep forward with your left foot repeating the lunge on your right leg.\n\n \nIntermediate- Advanced Circuit: 2 to 3 rounds\n30 Kettlebell Pistol Squats, 30 burpees, 15 Kettlebell Swings\nOptional: Advanced can go for AMRAPs at 5 - 8 minute intervals.  \n \nKettlebell Snatches \n \nThe snatch is a full body workout that works your glutes, quads, hamstrings, core, upper back, shoulders, and grip.  It’s also a great alternative to the overhead press. \nThis should be done in one smooth motion\n\nStart with your feet shoulder width apart, hold the kettlebell in your right hand.\nBending at the hips and knees, swing the kettlebell up and out as you stand up.\nSimultaneously draw your elbow toward your shoulder and pivot the kettlebell’s handle so now it's resting against the back of your arm.\nLock your arm and straighten up in the air\nReverse the movement to lower the kettlebell.\n\n \nKettlebell Pistol Squats\nThis full body exercise works your quads, glutes, gastrocnemius, rectus abdominis, obliques, lower back, hamstrings, deltoids and shoulder stabilizers which also develop your balance and coordination.\n\nLift the kettlebell with two hands and hold it against your chest right below your neck.\nTake one leg and hold it off of the floor and with the other leg begin to squat down.\nWhile squatting down hold the kettlebell in front of your chest.  Hold the position when you get close to the ground.\nReturn back to the starting position.\n\n \n\nKettlebell Burpees  \nThese target your core, shoulders, upper back, glutes, hamstrings, and quads.  It is great for conditioning and fat burning.\n﻿Optional: Use a heavier kettlebell for stability if needed\n\nStand with the kettlebell on the floor in front of you.\nSquat and grab the kettlebell with both of your hands.\nJump your feet back into a plank position.\nJump (or step) your feet back into the start position and jump up (or stand up) while still holding the kettlebell.\n"
<https://www.prosourcefit.com/blogs/news/beginner-and-advanced-kettlebell-wod-ideas>