1) Circles – Lie on your stomach, hips down, lift one leg and perform circles for 10 reps then reverse.
2) Knee lift – same deal but bend knee, keep hip down and lift up squeezing your glute hard.
3) Straight leg lift – from cobra position lift one leg as high as you can

The idea is to do 10 reps of these 10 different push ups. Start with 5 reps and build up

1)     Standard position push up

2)     Palms facing in

3)     Twist out

4)     Twist in

5)     Tri dip

6)     Archer

7)     Iron cross

8)     Wide grip

9)     Pike

10)  Tricep extension

I did 1014 swings in 50 minutes.  It may be a different story with the heavier bells. My breathing was controlled and so was my heart rate i.e. I could have easily maintained conversation at the end of it without gasping for air. Let’s say (on the conservative side) that KB swings burn about 11 cal a minute (if you do KB circuits you are talking about up to 20 cal a minute ) so 550 calories burned there and then, nothing to sneeze at. The only thing that started bothering me (as I suspected this would happen) in the last 100 reps was the grip, other than that i could have carried on proving that ‘perpetual movement‘ is possible, hai !

If you want to train the whole body with just one exercise then combine a squat with the clubbell flag. Of course you can use a DB instead. Stand shoulder wide holding the CB/DB in front of you. Squat down pushing your hips back and at the same time extending your arms straight in front of you. As you begin to come up pull the CB/DB towards you. Do 5 reps then swap the hand position on the club and do another 5. This works just about everything (even your eyebrows will thank you).

To make your body weight dips a bit more challenging just hook a kettelbell on your foot (if you don’t have a belt). Here I am using 20kg bell with a body weight of 73kg for 10 reps. The range of motion is less due to the size of the bell which allows you to crank out more reps. Your triceps will thank you.

Great exercise combining the dead snatch with the windmill. Place kettlebell in front of you and snatch it from the ground (like an olympic style snatch). Once it is overhead simply perform a windmill. When you finish the windmill, lower the bell to the ground and start again. This is good for training explosive power with the snatch and building core strength with the windmill.

Start in a deep squat position with both hands down on the floor in front of you. Simply turn to your left executing a kick with your right while keeping your right palm in contact with the ground. Make sure that the heel of your supporting foot is on the ground i.e. do not stay on your toes. Kick as high and as straight as you can squeezing your abs hard. Repeat on the other side. This is also a great cardio workout so throw that into your circuits.

One of the few gadgets that stood the test of time because it actually works. I bought this one in K-Mart 15 years ago for a few bucks.Start from a standing position rolling the wheel out slowly keeping the body very tight. At the bottom you can drop on your knees (I do this to protect my back) then go down as flat as possible before reversing the movement. Keep your hips down at all times else you are cheating. If you are strong enough in the core, then your knees do not touch the ground. If you are a beginner start off your knees.

Place 2 kettlebells bottoms up in front of you. Place your palms on the bottom of the bells. I use small KBs for better balance. Then simply crank out push ups. This is challenging because the little devils are not very co-operative. Needless to say you have to stay pretty tight in your abs and glutes. This is even more challenging then doing push ups on the swiss or med ball or even gymnastic rings.  Great for core stabilization. Give it a try.