This bodyweight and kettlebell combo covers all the muscles as it involves an upper body push, an upper body pull, squat variations and a hip hinge exercise which is a combination I like when getting stuck into a full body sesh.
Just show up, work hard and see it through until the end, you will feel so much better for doing so.
Perform back to back as a circuit, rest 2 minutes and complete 3-4 rounds.
- Close grip push ups 4 reps
- Wide grip push ups 6 reps
- Push ups 8 reps
- Renegade rows 10 reps each arm
- Lunges 12 reps each leg
- Swings 14 reps
- Goblet squats 16 reps (keep this light and perform a bit faster)
NOTE: You can regress the push ups by doing them on your knees. This can be performed with dumbbells too. Choose weights that allow you to complete the reps but are challenging.