Need a change from the usual free weights or weight machines? Try some workouts and exercises using kettlebell training. If bodybuilding is your full-time job, or you have a very flexible schedule and lots of time to work out, you can follow a program of kettlebell training exercises that involves focusing on the upper body and lower body on alternate days. But if you are strapped for time (and who isn't?) and you only have two days a week for strength training, you can do a total body kettlebell workout like this one:
Double floor press: 3 sets of 5 reps, alternating with 3 sets of five reps of kettlebell pull-ups. Rest for one minute, and then move on to 3 sets of 6 reps of the double front squat, alternating with sets with 3 sets of 6 reps of the double swing. Rest for another minute. Do 2 sets of 5 reps of the double windmill exercise, alternating the left and right sides with one-minute breaks.
By contrast, if you have time to divide your kettlebell workouts into upper body and lower body focus days; a sample upper body workout could be the following: 5 sets of 5 reps of the double floor press, alternating sets with 5 sets of 5 reps of kettlebell pull-ups, with one minute of rest between sets. For the lower body, try 5 sets of 5 reps of double front lunges on each leg, alternating sets with 5 sets of 5 reps of the double snatch.