I love the kettle bell! I used to do it quite often with my personal trainer, the one I have at home is 8kg but the weight varies depending on what exercise you're doing and how much muscle you're building ... doing squats I use the 8kg, basically stand shoulders width apart holding the kettle bell with both hands with it hanging between your legs, chin up, bum out and squat until the kettle bell just touches the floor and repeat for 30 seconds with a 10 second rest. Another one you can do it starting off the same, but instead you thrust your hips forward and with your arms straight try to bring the kettle bell to about eye level, again 30 seconds and rest for 10. You can also do it just holding with one hand, exactly the same principle but I'd probably use maybe 4/6kg ... Could go on forever with different exercises, best way is to probably YouTube it!