Here's a simple kettlebell complex to cover all the bases: upper body (push and pull) exercises, lower body (knee and hip-dominant) exercises, and a cardiovascular blast to keep you conditioned.

Hit each exercise for one minute, rotate through all four, then rest for one minute. Repeat each five-minute complex three to four times for an efficient and effective workout.

  1. Kettlebell Overhead Press: Do them single arm (30 seconds per side) or two-handed for the full minute if the kettlebell is too heavy.
  2. Kettlebell Goblet Reverse Lunge: Alternate sides.
  3. Kettlebell Three-Point Row: 30 seconds per side.
  4. Kettlebell Swing

Rest a minute, then start over.

Related: One Dumbbell, Tons of Gains

Related: Complexes Made Simple