Taken as an excerpt from my "Just The Workouts" guide from the Kettlebolics section, here is the Beginner's Basic Workout with a kettlebell, just two exercises and a kettlebell. Substitute a dumbbell adequately sized for the time frames and efforts you need for each 20s work set.
Beginner’s
Basic Workout:
Alternating
Swings:
20s work,
10s rest x 4 times
High Pulls:
20s Left,
10s rest
20s Right,
10s rest
20s Left,
10s rest
20s Right,
10s rest
Rest 2-4
minutes as you feel you need to.
Repeat above
circuit one more time. This simple workout becomes a 10-12 minute workout to
do.
You can grab this guide at http://tinyurl.com/asapjtw Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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