Kettlebells are best known for their calling-card movement, the swing. But there’s way more to these cast-iron orbs than that two-handed explosion. In fact, when it comes to strength and conditioning, a couple kettlebells are all you need for a kickass, effective workoutKettlebell swing training improves maximal and explosive strength. Lake JP, Lauder MA. Journal of Strength and Conditioning Research. 2012 Aug;26(8):2228-33..

Having established that ‘bells are the bomb, we asked Greatist Expert and CrossFit coach Erica Giovinazzo to put together a quick kettlebell workout to challenge the whole body. Giovinazzo recommends warming up with mountain climbers, inch worms, squat jumps, and push-ups (performing each movement for 30 seconds for three rounds). You can also prep for this workout with this quick and effective full-body warm-up designed by Bodeefit. Finally, Giovinazzo recommends that ‘bell beginners swing the kettlebell to eye level (called a Russian kettlebell swing) while more advanced swingers bring the ‘bell all the way overhead (an American kettlebell swing).