This single piece of equipment has the power to change your entire life. Using it requires a skill, which I am still acquiring. Two work outs: the Turkish get up, and the kettle bell swing. I have worked on form for 3 weeks, now I am adding this circuit to the mix: do the circuit 6 times.
15 push ups regular or elevated feet
25 mountain climbers with Swiss ball with 3 second hold each rep.
20 prisoner squats
add 2-3 runs per week with a clean diet. The beauty of this plan is its simplicity. 3 weeks in the books, 9 more to go.