Here's a great triplet. With 2 kettlebells of the same size do:

15 swings

10 cleans

5 squats

and repeat 5 times. On the 10th double clean go directly to the squats each set.

Try to complete 5 sets as fast as possible while maintaining good form!

Now for you guys & and who are more advanced, let's do some more work.

Ab wheel rollouts (if you don't have an ab wheel get one from Target)  - 3 sets of 5

Now we are going to do a high pull ladder using one bell. If you have a partner you will work while he/she rests and you will rest when they work. The rep scheme is a ladder:

10/12/14/16/18/20/10 PER ARM!!!  That is a total of 200 high pulls.

You will start and do 10 reps with one arm, then 10 reps with the other. As soon as you complete the 2nd arm your partner goes and you rest. When they have finished both arms you immediately start on the next rung of the ladder. 

If you don't have a partner use a timer and time your set then rest that long. For instance if it took you :36 seconds to do 10 with each arm, rest :36 seconds.

For a finisher do pushups all the way down, back flat and moving the whole body together. Don't lift your shoulders first. Or do a set of pullups. In either case keep the reps moderate. 20 - 30 pushups for guys, 5 - 10 for the ladies. If you choose to do pullups, do as many as you can.

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