When I created my workout plans, I would piece exercises together based on the limited knowledge I knew about exercising at the time. My split was two leg days, three upper-body days, one full ...

Yes, you can build upper-body strength without the gym, and all you need is a kettlebell, three moves and 30 minutes.

Alone, each of these moves works a set group of muscles, but when strung together in one-minute intervals and broken into sets, they become a whole-body workout. Grab a mat and get ready to feel ...