We can introduce some methods and exercises to you.
The first one,SQUAT: Goblet Squat. How to: Stand with your feet hip-width apart and hold a kettlebell in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Push yourself back to start. That's one rep. Complete 15.
Secondly,HINGE: Kettlebell Swing. How to: Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Push your hips back, bend your knees, and hold the weight out in front of you on the floor. Then, bring it between your legs, immediately squeeze your glutes, and thrust your hips forward to swing the weight to shoulder height. Keep your arms straight and core tight. Reverse the movement, bringing the kettlebell back between your legs. That's one rep. Complete 15.
Finally, PUSH: Hollow Hold With Overhead Press. How to: Sit on your mat and hold a single dumbbell (or kettlebell) in front of your chest. Balance on your tailbone with both your shoulders and legs off the ground. Engage your core to stabilize your body. This is your starting point. While maintaining this hold, lift your weight straight up into the air, then lower back down in front of your chest. That's one rep. Complete 15.
When you do these activities, you will use the kettle bell. This kettle bell should be filled with water, then you can use it.