This is a workout that will drop you in your tracks. For this workout you will need a 55 lbs Kettlebell (KB), and a pair of dice. You will write 7 body weight exercises and 10 kettlebell exercises small index cards and you will throw all the exercises in a bag and shuffle. The routine is quite simple. You will roll the dice and you will multiply the numbers and this will be the reps of the of the exercise you will need to complete. Then you will pull a card out of the bag and this will be the exercise you need to perform. For example, if I pull a card with kettlebell swing and I roll 2 and a 5. That means 2X5= 10 reps of swings. After you complete the exercise you then pull another card and roll the dice. The lowest rep of the workout will be 1 (1X1=1) and the highest can be 36 (6x6).
The list of exercises that you should have in your bag are as follows:
Push Ups, Plyo Box Jumps, Pull Ups, Bodyweight Squats, Burpees, Split Squats, KB Swings, Handstand Push Ups, KB Goblet Squat, KB Cleans, KB High Pulls, KB Lunge Walks (2 hands on Bell Across Chess), KB Single leg deadlifts, KB Rows (2 Hands On Bell)
While doing the single hand exercises such as KB Clean, do half the reps with each hand so the total yields to the total amount of reps of the round. Even though you will be doing the same exercises every time you do this workout, it will still cause some muscle confusion since the reps and the order of the exercises will change every workout. Doing Push ups after hands stands is completely different than doing push ups after squats so it is very important that the sequence of the exercises changes.
Try to workup to a total of 30 minutes and take breaks if Necessary. If you get a hand that calls for 36 hand stand push ups you may need to stop and take a breather. Just Make sure to keep your heart rate up and keep pushing. Slowly build your self to 30 minutes without breaks. Feel free to adjust the exercises depending on your fitness level or any injuries you may have. For those advanced beasts, please feel free to grab a larger kettlebell if needed. Turn some music on and roll up your sleeves, this one is going to be a hell of a ride!