DPPAN 20lb Vinyl Coated Cast Iron Kettlebell - Strength Training, Weightlifting & Core Workout Equipment for Home Gym, CrossFit & Functional Fitness | Durable Orange Exercise Kettlebell for Men & Women

Kettlebell Workout1. Liberty BellsLift and hold this pose for 30 Seconds. Repeat this 7 times on each arm with 15 second rests.Great for beginners. Practice holding the liberty pose to strengthen muscles in your shoulder, triceps and traps.2. Kettlebell SwingsPerform 10 Kettlebell swings using the right arm, left arm, then both arms. Repeat 2 times with 30 second rests.Swing your kettlebells right under your legs and back up. Hold this position and swing again. This exercise is great for cardio and strength training. Target abs, arms, and forearms.3. Kettlebell Squats- 15 Squats (Kettlebell on Each Arm).- 2 Times.- 15 second rest.Engage your arms and booty with this fully body workout. Get into a squat position and use your arm to hold your kettlebell right on your chest and under your chin.4. Kettlebell Wall Sit- Perform Free or Against a wall.- 45 Second Holds.- 3 Times.- 15 second rest.Feel your legs shake like an earthquake as you sit against a wall. Hold your kettlebell close to your chest, under your chin for a more challenging exercise. Build muscles in your legs, calves and arms.

? HIGH-QUALITY CAST IRON CONSTRUCTION: Made of solid high-quality cast iron for reliable built-to-last strength.

? IDEAL FOR ANY AGE OR GENDER: Wide range of weights ideal for anyone wanting to improve fitness, for renegade rows, handstands, mounted pistol squats & other exercises requiring a kettlebell with a flat bottom.

? WIDE SMOOTH HANDLE: Smooth, high-quality slightly textured handle provides a comfortable & secure grip for high reps.

? FLAT BOTTOM FOR STABILITY: Enable upright storage, for renegade rows, handstands, mounted pistol squats & other exercises requiring a kettlebell with a flat bottom.

? COLOR CODED: Kettlebells are color coded for easy weight identification, weight size is also listed in white writing for additional identification.