Was doing the following routine for the last couple of months in a 60-15 interval fashion:
- Kettlebell Squats (KB in Right Hand) - Pushups - 1 Handed Kettlebell Swings (Right Hand) - Turkish Get-Ups (Right Hand) - Kettlebell Squats (KB in Left Hand) - Pushups - 1 Handed Kettlebell Swings (Left Hand) - Turkish Get-Ups (Left Hand) - Kettlebell Goblet Squats - Pushups - 2 Handed Kettlebell Swings - Turkish Get-Ups (Right Hand then Left Hand)
This is one set of 20 minutes with 30 seconds of lead and 90 seconds of trail time.
Usually one set will do but you can repeat as many as you want, just watch your form and grip strength.
Last two weeks I alternated the above with this one, exercises are back to back with 1 minute or so rest in between:
- 3 1H KB Swings (R) - 3 KB High Pulls (R) - 3 KB Snatches (R) - 3 KB Windmills (R) - 3 KB Squats (R) - 3 KB Reverse Lunges (R) - 3 KB Jerks (R) - 3 KB Presses (R) - 1 TGU (R) (First down the up) - 3 Pushups - 3 1H KB Swings (L) - 3 KB High Pulls (L) - 3 KB Snatches (L) - 3 KB Windmills (L) - 3 KB Squats (L) - 3 KB Reverse Lunges (L) - 3 KB Jerks (L) - 3 KB Presses (L) - 1 TGU (L) (First down the up) - 3 Pushups
2 sets of the above is a decent workout, I sometimes dared to complete 3 sets 🙂
This week I added another flavor to the mix:
- 5 Double KB Push Presses - 5 Double KB Rows - 5 Double KB Swings - 5 Double KB Squats - Double KB Farmers Walk (for about a minute) - Rest for a minute or less
As I do not own a second 24 kg KB, I did a asymmetrical double with a 16 kg KB. 4 sets of this and I was good to hit the showers 🙂