Today I’m going to a friends house to show her some exercises she can do with Kettlebells.

Here’s the workouts:

10 exercises, 20 seconds work: 10 seconds rest (or 30 secs work: 15 secs rest).
Download  Tabata HIIT app to do the timings. Repeat circuit between 2-6.
Aim to lift quite heavy, from an 8kg kettlebell upwards (see here why).

Start off with warm up / plyometric (jumpy) exercises and progress to Kettlebell (and bodyweight) exercises:

KB Workout 1
Jumping Jacks / Sprints
Squat to Press
Torso Circles
Press Ups
Double Arm Row
Squat Figure 8s
Swing
Mountain Climbers
Sumo Squat
Straight Leg Deadlift 

Kettlebell Workout 2
Ski Jumps / Squat Jumps
Sumo Squat
Swing
Single Arm Row (R)
Clean (or press) (L)
Press Ups
Clean (or press) (R)
Single Arm Row (L)
Mountain Climbers
Straight Leg Deadlift