DPPAN 22lb Cast Iron Kettlebell - Vinyl Coated Exercise Weight for Strength Training & Full Body Workouts | Home Gym Equipment for Men & Women | Ideal for CrossFit, HIIT, and Functional Fitness Training

Use for squats, throws, cleans, jerks, snatches and rotational swings. The Kettlebells have handles designed for comfort and fully vinyl coated iron bells to help protect floors. Ideal tool for both personal and group training.1. Liberty BellsLift and hold this pose for 30 Seconds. Repeat this 7 times on each arm with 15 second rests.Great for beginners. Practice holding the liberty pose to strengthen muscles in your shoulder, triceps and traps.2. Kettlebell SwingsPerform 10 Kettlebell swings using the right arm, left arm, then both arms. Repeat 2 times with 30 second rests.Swing your kettlebells right under your legs and back up. Hold this position and swing again. This exercise is great for cardio and strength training. Target abs, arms, and forearms.3. Kettlebell Squats- 15 Squats (Kettlebell on Each Arm).- 2 Times.- 15 second rest.Engage your arms and booty with this fully body workout. Get into a squat position and use your arm to hold your kettlebell right on your chest and under your chin.

? Skid Resistance Handle: The ergonomic concave and convex handle design is skid resistance and good looking appearance, it will provide you a comfortable exercise feeling.

? Home Practical Training Weights: it is suitable for endurance training, balanced capacity and arm strength training etc. It will help you keep a strong body and improve your personal charisma.

? Sold Iron with Coating Surface: Made of the solid iron with the surface coating, it will be anti-corrosion and antioxidant, you can use it for a long time. Besides, there is no other odd smell leading to unhealthy life, you can use it at ease.

? Multiple Choice & Suitable for All Levels: you can choose the suitable weight for yourself according to your needs. Besides, the kettlebell is not only suitable for boys, but also for girls, the girls can choose the lower weight to exercise.

? Suitable for Various of Workouts: Kettlebell training is one of the most effective ways to reduce body fat,burn calories,increase muscle and improve coordination,offering a full body workout,suitable for Kettlebell press,Goblet Squat,Russian twist,Kettlebell swing and so on.