KETTLE BELL WEIGHTED LEVEL CHANGE
This Complex gives you 3 of the fundamental moves: Swing, Squat, Pushup. (If you want to add a 4th put a pullup bar near by). The Weighted Level Change will push your strength and cardiovascular buttons at the same time.
I suggest you use a timer to see how long it takes to complete the entire Round. Use a weight that allows you to get through the entire Round without resting.
*Do 15 Swings - 5 Goblet Squats - 5 Push Ups, Do 15 Swings - 4 Goblet Squats - 4 Push Ups, Repeat till you finish with "one".
*If you can't do this Volume of work (i.e. Count the total number of reps to get the Volume) without resting drop the numbers down, maybe 10 Swings and 3 for Squats and Push Ups.
*Dose, depending on your goals, but most of us only need 1-3 Rounds of this once or twice a week.