Two of the Best Kettlebell Exercises of the Year. 

Use Them to Swing Past Your Holiday Season and Into the New Year!

These are the best kettlebell exercises. They won't take you long to perform, will keep you fit, and are a great way to start your new year's fitness resolution.

High rep Kettlebell swings and front squats give great cardiovascular benefits and supercharge a person's metabolism.

Here are the Best Kettlebell Exercises

Perform the following sequence three times:

1. The Kettlebell Swing. 25 reps. Rest 2 minutes.
2. The Kettlebell Front Squat. 25 reps. Rest 4 minutes.

Use a weight that allows you to complete each with a rep or two in the tank. When you can do 25 reps in all three sets, begin adding reps. Try to build up to 3 sets of 50 reps of each exercise. 

How to Perform the Exercises

• The Kettlebell Swing. Stand with your legs a bit wider than your shoulders holding your Kettlebell between your legs with both hands. Bend your knees and hips swinging your bell behind you between your legs. Then, reverse directions and swing bell forward by straightening your knees and thrusting your hips in one motion. Stop the Kettlebell at eye level and swing it back down under control.

• The Kettlebell Goblet Squat. Stand up straight, holding the kettlebell in front of your chest with both hands. Keep your elbows close to your body. Begin your squat by driving your heels into the ground while pushing your hips back. Remember to keep your knees behind your toes and bring your thighs to at least parallel to the floor. Push up to return to the starting position and repeat.

Workout guidance and tracking

We know it's hard to exercise--even if it means doing only the two best kettlebell exercises. So we made it easy to start and fun to track your progress. Just download this TriadXP guided workout of the two best kettlebell exercises. It will tell you how to perform the exercises correctly, track reps, and log your daily results.

Each day you do the two best kettlebell exercises, the calendar day gets marked with a Triad. After a few days, you'll have a chain. Just keep at it, and the chain will grow longer every day. You'll like seeing that chain, especially when you get a few weeks under your belt. Your only job is not to break the chain.

I've never seen two other exercises sculpt a body so thoroughly. With the Kettlebell swing and front squat combination, any body can transform their body in all the right places. Simply put, these two kettlebell exercises work and work big time.

In fact, coaches across a broad range of sports from martial arts to football to skiing now embrace Kettlebell exercises. Even some American NASCAR drivers train with Kettlebells to increase their reaction times!

Click here for a great, free way to perform, track and log this Kettlebell exercise routine.

Learn more about Kettlebell Training

If you'd like to learn more about Kettlebell training programs or design one to meet your own specific needs or desires, check out Dragon Door's Hardstyle Kettlebell Challenge.