Categorises the gym workout by these kinetic systems: Power (3 mins) Strength (5 mins) Endurance (8 mins) Cardio (10 mins) Durability (15 mins) Every 50 minute workout includes each of them. This is really just a catalogue of kettlebell and/or body weight exercises. Basic program 1 Cardio (10 mins) of choice run, bike, row, stair mill, jump jop Mobility (10 mins) circuit of: Kettlebell windmills (5 reps each side) Kettlebell halos (5 reps each side) variation options include lunges or squats Power (3 mins) Kettlebell sumo squat 6 sets of 10 secs on, 20 secs rest