Choose a medium-light weight. Do three workouts a week –Monday, Wednesday, and Friday, for example –alternating between workouts A and B. Perform the workouts as circuits, doing each exercise for 60-seconds (for single-sided moves, do 30-seconds per side) and moving from one to the next with 30-seconds of rest. Do 4-5-circuits, resting 1-minute between them. You can modify the moves for a dumbbell if you don't have a kettlebell.