this is the workout im doing right now: -4 minutes of turkish get ups (both sides) -swings 30 sec. two handed, 30 sec. left handed, 30 sec. right handed, 30 sec.switching hands -clean squat switch for 2 minutes -left hand swing 45 sec. right hand swing 45 sec. -clean and press 5,4,3,2 ladder protocol -bent over rows 5,4,3,2 ladder protocol -clean squat switch for 2 minutes - snatches left handed 1 minute right handed 1 minute 30 seconds to 1 minute rest between sets and i repeat this as many times as i can i use a 16 kg kettlebell and im a 22 year old male who weighs 154 pounds what is your routine using 1 kettlebell? how many times a week do you do it?