All you need is one kettlebell and 5 min to complete this workout. This can be a warm-up or movement snack. To scale this up you want to use a heavy kettlebell, to scale down keep it light but you should feel the Strength training movements that involve a concentric contraction—a shortening of the muscle while moving two connection points closer together. Examples of pull exercises include the biceps curl, hamstrings curl, and lat pull-down. More of the weight.