Fit Villains: Selfish, Shameless, Sassy, Fitness.

I discovered this trick last week, and wanted to share it with ya!

If you have empty laundry detergent bottles lying around, they make for fabulous makeshift weights. Because of the handles, they are also HIGHLY swingable.

Fill them with water or sand and you’ve got yourself a 5-8lb weight kettlebell supplement. The larger the bottle, the heavier the weight. Make sure the cap is screwed on tightly and try not to drop it (they aren’t as sturdy and WILL break if slammed). I recommend taping the lid shut with duct tape.

Kettlebell Exercises

Kettlebells are rather trendy these days, and with good reason: the instability adds a good amount of oomph to your regular strength routine. Though expensive, if you need a heavier weight, there are great fancy alternatives.

Try these kettlebell moves with your new weight.

Around the body pass

Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart. Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That’s one rep. Do 10, then switch directions and repeat without stopping to rest.

Quick tip: Keep your core engaged and avoid moving your hips throughout the entire move.

Bent Row

Take the kettlebell in your right hand, squat slightly, and bend forward from the hips until your torso is almost parallel with the floor. Let the kettlebell hang at arm’s length . Keep your torso still as you pull the kettlebell to the side of your chest, elbow close to your side . Lower back to start. That’s one rep. Do 10 to 12, then repeat on the other side.

Dead Lift

Stand with your feet hip-width apart, the kettlebell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat . Brace your abs, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended. That’s one rep; do 10 to 12.

Half Get Up

Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder . Bend your left knee, place your foot on the floor, and prop yourself up on your left arm. Keep the weight directly in line with your shoulder and sit up until your back is straight . Reverse the movement to return to start. That’s one rep. Do five, then repeat on the other side.

Get the whole kettlebell workout from Women’s Health Magazine.