If you want to get a full workout in without much equipment, grab a kettlebell. There is no end to what you can use it for, and it’ll get you in shape fast, from the top of your head down to your toes.

If you really want to blast your shoulders, core, and hammies, try these banded Russian kettlebell swings from Brooke Ence.

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A post shared by brookeence (@brookeence) on Jan 12, 2019 at 3:06pm PST

The band adds extra resistance, which means you need to fight the KB on the way up and on the way down. You have to engage your core more than ever and really use your shoulder strength so that you stay in control of the kettlebell and not the other way around.

While American kettlebell swings (where you go all the way overhead) are common in many boxes, stick with Russian and only go to eye level. This movement changes completely when you throw in the band.

Main image: Brooke Ence/Instagram