Andrea Metcalf demonstrates how to do the kettle clean exercise using a kettlebell.

1. Kettle Cleans – Step 1
By changing direction in how you swing the weighted kettlebell, personal trainer Andrea Metcalf says you can help increase your return on strength by up to 30 percent. This translates into more calories burned, more muscle gained and more fun—in less time.

Start in a squat with the kettlebell low in the center.

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Andrea Metcalf demonstrates how to do the kettle clean exercise using a kettlebell.

2. Kettle Cleans – Step 2
Extend your legs and reach your hand up overhead in one smooth motion. Perform 8 to 12 reps with each hand.
Andrea Metcalf demonstrates how to do the kettle circle exercise using a kettlebell.

3. Kettle Circles – Step 1
Start holding the kettlebell with both of your hands.

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Andrea Metcalf demonstrates how to do the kettle circle exercise using a kettlebell.

4. Kettle Circles – Step 2
Swing the weight around the outside of your body.

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Andrea Metcalf demonstrates how to do the kettle circle exercise using a kettlebell.

5. Kettle Circles – Step 3
Perform 8 to 12 reps clockwise, then switch and do 8 to 12 reps counterclockwise.
Andrea Metcalf demonstrates how to do the diagonal swing exercise using a kettlebell.

6. Diagonal Swings – Step 1
Start with the kettlebell in both your hands and swing around to the outside of your hips.

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Andrea Metcalf demonstrates how to do the diagonal swing exercise using a kettlebell.

7. Diagonal Swings – Step 2
Reverse direction and swing diagonally up to the opposite corner. Perform 8 to 12 reps on each side.
Andrea Metcalf demonstrates how to do the curtsy row exercise using a kettlebell.

8. Curtsy Rows – Step 1
Start with the kettlebell in hand in a standing, upright position. Step behind and swing it across your front foot.

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Andrea Metcalf demonstrates how to do the curtsy row exercise using a kettlebell

9. Curtsy Rows – Step 2
Then, step out to the side, lift your chest and perform an upright row. Perform 8 to 12 reps on each side.
Andrea Metcalf demonstrates how to do the power hop exercise using a kettlebell.

10. Power Hops – Step 1
Start with the kettlebell on the floor.

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Andrea Metcalf demonstrates how to do the power hop exercise using a kettlebell.

11. Power Hops – Step 2
Hop over and back. Alternate power hops for 20 reps.
Andrea Metcalf demonstrates how to do the single arm dead lift exercise using a kettlebell.

12. Single Arm Dead Lifts – Step 1
Start with the kettlebell in your hand in a forward-flex, bent-from-hip position. Make sure you don't go so low with the weight that you cannot keep your back straight or stop when the weight is at your knees.

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Andrea Metcalf demonstrates how to do the single arm dead lift exercise using a kettlebell.

13. Single Arm Dead Lifts – Step 2
Keeping your legs extended, squeeze from the backside and glutes and extend your spine upward.
Andrea Metcalf demonstrates how to do the oblique lean exercise using a kettlebell.

14. Oblique Leans – Step 2
Start with the kettlebell overhead with your knees slightly bent and pelvis slightly tucked under.

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Andrea Metcalf demonstrates how to do the oblique lean exercise using a kettlebell.

15. Oblique Leans – Step 2
Lean with your weight overhead to the side and return to center. Alternate side leans for a total of 20 reps.
Andrea Metcalf demonstrates how to do the waist swing exercise using a kettlebell.

16. Waist Swings – Step 1
Think of this exercise as if you are swinging a baseball bat. Start with the kettlebell in your hands with arms extended.

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Andrea Metcalf demonstrates how to do the waist swing exercise using a kettlebell.

17. Waist Swings – Step 2
Swing side-to-side—to the right and then left. Stay upright, almost leaning back with arms extended. This works the waistline and core. Perform 20 alternate swings.
Andrea Metcalf demonstrates how to do the seated shaker exercise using a kettlebell.

18. Seated Shakers – Step 1
Start in a seated position with your knees bent and the kettlebell in your hands to one side.

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Andrea Metcalf demonstrates how to do the seated shaker exercise using a kettlebell.

19. Seated Shakers – Step 2
Swing it over your body and repeat alternating swings for a total of 20 reps.

Andrea Metcalf is a personal trainer and creator of the Live-ilates series. Visit her official website at AndreaMetcalf.com

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