When performing this routine I use kettlebells. You could certainly substitute another weighted object or sandbag etc. for the kettlebell. Give it a shot. The specific exercises are some of the movements I learned in studying kettlebells.

Beginner

2 Arm Swing 20x 1, 53lb weight

2 minute rest

Turkish Get-up 5 minutes 1, 53lb weight
(Alternating right
and left arms. One
for one.)

2 minute rest


Intermediate

2 Arm Swing 50x 1, 53lb weight

2 minute rest

Turkish Get-up 8 minutes 1, 53lb weight
(Alternating right
and left arms. One
for one.)

2 minute rest


Advanced (Masochist’s delight)

2 Arm Swing 100x 1, 53lb weight

2 minute rest

Turkish Get-up 10 minutes 1, 53lb weight
(Alternating right
and left arms. One
for one.)

2 minute rest