As one of the most effective ways to reduce body fat， increase leanmuscle mass and burn calories more efficiently， strength trainingis an important part of any fitness programme. Studies have shownthat strength training can also help to increase the endurance ofmuscles， while also helping to increase bone density， reduceresting blood pressure and improve balance and co-ordination.Kettlebells are one of the most effective pieces of equipment touse during a strength training session. Offering users a full bodyworkout， they utilise different muscle groups through their abilityto be flung， lifted and pushed.<p>Two Handed Kettlebell Swing</p>With feet hip-width apart， hold the Kettlebell in both hands withpalms facing down and arms in front of the body. Bend the kneesslightly and push the hips back into a squat position. Then in onesingle motion swing the Kettlebell up to shoulder height. That'sone rep. Aim to do 3 sets of 12 reps.<p>Around the Body Pass</p>Hold the Kettlebell with both hands in front of your hips and standwith your feet hip-width apart. Release the Kettlebell into yourright hand and move both arms behind your back. Take the Kettlebellwith your left hand and bring it back to the front so you havecompleted a full circle around your body. That's one rep. Do 10reps on each side.<p>Kettlebell high pull</p>With feet shoulder-width apart， place the Kettlebell on the floorbetween both legs. Lower into a squat position and grip theKettlebell with one hand. Then in one single motion， push throughthe heels into a standing position， pulling the Kettlebell upwardsto shoulder height. This is one rep. Repeat 12 times， then switcharms. Aim to do 3 sets of 12 reps on each arm.