Exercise Kettlebell Full Body Workout Using Only The Kettle Bell For Women (Video)… Ladies looking for a fast effective exercise that’s going to burn fat and sculpt your body for summer? I think you’ll like this routine… 20 reps on each x 3 reps 1. Kettle bell swings – the squat movement 2. Kettle bell lunge – lunge movement 3. Kettle bell pull plank with alternating pull on each arm – pulling exercise 4. Kettle bell figure 8 high 5 with twist – twisting movement 5. Kettle bell push (from lying position) – pushing exercise 6. Kettle bell soccer step up (with turbo charge!) – fast leg movement Source.