This workout consist of 4 exercises, each one minute intervals with 10 second rest in between sets, completed three times. the equipment I used was a 10 lb. kettlebell. Started with 10 reps alternating then switched to 5 reps on each side for the second and third round. Exercises are: 1. Shoulder press ( alternating right and left, 5 reps on each side) 2. Kettlebell swings 3. Kettlebell bicep curls 4. Clean and press alternating 5 reps. on each side.