The Handbook

How To
Get Fit

Kettlebell, $76
by Dragon Door

Whether you've vowed to get in shape in the new year or just bored with your current gym routine, get your hands on a kettlebell. These intimidating cast-iron cannonballs originated a few centuries ago in Russia. Which makes sense, considering it looks like the kind of workout your grandfather did—picking up heavy shit and moving it around. Simple. Fast. Effective. Really effective. It will work muscles you never knew you had and help you shred fat while providing real flexibility and the cardio benefits that'd rival a treadmill. To start off, find a kettlebell that you can lift and hold at least ten times and begin with this simple work out.

One Arm Clean

10, each side

This is a core exercise that all kettlebellers should master. Start with it between your feet. 1) Bend down and while still looking ahead, grab the kettlebell. 2) Push your butt out and swing the kettlebells through your legs to gain momentum and immediately reverse the direction, snapping the kettlebell forward, bringing it to your shoulder.

Goblet Squat

10 reps

Bring the kettlebell close to your upper chest and squat down as low as you can, bringing your thighs parallel to the ground, and then rise back to the starting position.


6, each side

Press the kettlebell up over your head with your right arm, keeping it straight while pushing out your hip. Turn your feet out at a forty-five degree angle from the arm with the kettlebell. Keeping your abs tight, slowly bend to the left until your hand touches the floor.

Swing Switch

10, each side

Begin with your feet shoulder width apart and the kettlebell between them. Keeping your back straight, bend at the knees and look straight ahead while lifting the ball and extending your hips. At the top of the movement, switch hands and then swing it back through your legs for momentum.


You should aim to complete this set four to five times for a full workout.