I've been working on this little ditty for myself and it seems to be working, so I thought it'd share. Do it! Or don't ¯\_(ツ)_/¯

Equipment:

1 Kettlebell or Dumbbell (8kg or ~15lbs for women; 16kg or ~35lbs for men); a pair of furniture sliders; 1 mini band; 1 light super band; and a place to do body rows

*all links are not affiliated, I own and use all products and have not been paid to endorse any of them*

Do the below Monday, Wednesday, and Friday. Start with 1 round. Add a round every week until you get to 5 rounds. After you can do this circuit for 5 rounds without rest, either move on to a basic weightlifting program or try it again with a heavier weight

As a circuit, resting as little as possible

10 Swings (And a bit of How To)

10 Goblet Squats

10 Windmills per side

10 Sliding Leg Curls

10 Body Saws

10 Push-Ups

10 Mini-Band Side Steps per side

10 Body Rows

10 Face-Pull-Apart

That's it! I provided the program now you have to provide the work. Good luck.