For a simple and time efficient workout, the combination of a kettlebell ballistic, kettlebell grind, and bodyweight movement allows us to respect the basics, while also providing sufficient variety. Ballistics refer to explosive power movements that are great for conditioning, e.g. the swing, clean, snatch, and push press. Grinds refer to slower, more controlled movements that are great for developing strength, e.g. the deadlift, squat, and strict press. Bodyweight movements allow us to take a break from the load of the kettlebell and be challenged simply by the weight of our own body. With the combination of those three, along with a mixture of the following movements patterns: push, pull, hinge, squat, lunge, carry, and rotation, you are on your way to setting yourself up for success.
Here is an example below using the strategy above in a circuit fashion, allowing us to get more work done in less time. You may utilize this overall approach the next time you are in need of a quick workout, or use as a reference when programming your training. For the circuit, complete one set of squats, one set of push-ups, and one set of swings, for one round. Rest as needed between rounds.
-double kettlebell front squat | 5-8x
-push-up | :30-45s
-two arm kettlebell swing | 10-20x
Furthermore, a second day of training could look something like this:
kettlebell deadlift + pull-up + single arm kettlebell push press
There are lots of options, but it doesn’t have to be complicated.
Have a plan, be consistent, and enjoy the process!