Back To Basics

This workout is all about a few basics done well. Not only can you burn more fat and build muscle, you don’t have to make it overly complicated.

Complicated sells copy.  Simple accomplishes the goal.

You don’t need a gym full of equipment or a lot of time to get it done, so I’m taking away your excuses!

All you need is a little room to move and either a kettlebell or a medium weight dumbbell.

If you’re newer or just getting into training, then you might need to go either with lower reps or less work with more rest. Just for reference, our workouts at 513FIT are usually 40 to 45 seconds of work on 20 to 15 seconds of rest, and we have people across a broad range of abilities in every class.

If you’re looking to increase your weights or do more demanding bodyweight variations, then shorter work periods and more rest will be the correct answer.

It’s always a bit of a balancing act between strength, putting out work, and getting the job done. As much as possible, focus on getting stronger. Make every repetition look good, lift quickly and powerfully, and then lower with control.

Except on swings!

Those are to be done quickly on the way up and down.

Workout Notes:

Warm Up for 3 – 5 minutes

I demonstrated  this circuit on :45 work / :15 rest

Kettlebell Deadlifts or Swings

Hand Release Push Ups (knees or straight legs)

Goblet Squats

Single Arm Rows

Spiderman Stretch


If you have time, then take a minute after a round or two and then go again. You can repeat this series 3 – 5 times for a great workout that will cover all of your bases in 15 to 25 minutes.

If you like this and want to try a class, contact me at or call 513.718.4651 about trying a class for free.


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