One of my fat loss clients was remarking to me the other day about she’s having some issues getting to the gym three days per week.

In an effort to get her doing something consistently outside of IFAST, I decided to write-up a quick-and-dirty routine that she can use to get in some metabolic work with one kettlebell and her bodyweight.  I figured this would work well for many of you who read this blog, so I’m going to re-print it here.

This is by no means an extensive list, or meant to be the be-all, end-all of bodyweight and/or kettlebell conditioning circuits.  Rather, it’s something to get you thinking about how you can get a great workout in with little to no equipment.

Body weight exercises to choose from:

Body weights squats (Traditional or Prisoner style)

Body weight lunges

Push-ups

Front/side pillars

Birddogs

KB Exercises to choose from:

Two-hand swings

Single-arm swings

Goblet squats

Squat-to-Press

Shoulder Press

Single-arm (Offset) lunge

Single-arm farmers walks

Waiters walks

A couple quick and dirty workouts for you to try out:

20 two-arm swings, 30-60 seconds rest

2-3 trips of single-arm Farmers Walks, 30-60 seconds rest

10 single-arm swings each hand, 30-60 seconds rest

2-3 trips of Waiters Walks, 30-60 seconds rest

Front and Side Pillar Holds, 30-60 seconds each

Rest and Repeat 2-3 times

8-10 Lunges each leg, rest 30-60 seconds

10-15 push-ups, rest 30-60 seconds

10 KB squat-to-presses each arm, rest 30-60 seconds

20 two-arm swings, rest 30-60 seconds

10 Birddogs each arm/leg

Rest and Repeat 2-3 times

Of course we can talk about ladders, “stacking” and a host of other ways to implement a routine, but I’ve found this work well as it keeps them moving, and constantly performing different exercises.

What about you – any cool, low-tech conditioning circuits you’re employing that you really like?

If so, leave it in the “Comments” section below!

Have a great weekend and stay strong!
MR