Back to the Bell
Four easy weeks for the bell that has been sitting in the corner. Three short days, familiar shapes, no hurry.
- Weeks
- 2 4 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- The kettlebell you already own and floor space. Nothing new to buy — that is the point.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Easy Swings
- One-Arm Kettlebell Swing 3 × 8 each
- Goblet Squat 3 × 8
- Dead Bug 2 × 10
- Child’s Pose 2 × 45 sec
Hips throw the bell, the arm only steers it. Everything today should feel two reps easier than you could go.
Day 2 Easy Press
- Kettlebell Floor Press 3 × 8 each
- One-Arm Kettlebell Row 3 × 8 each
- Glute Bridge 3 × 10
- Cat–Cow 2 × 30 sec
Press slowly enough that the bell never wobbles. Rest as long as you like — nothing today is against a clock.
Day 3 Easy Legs
- Goblet Squat 3 × 10
- Single-Leg Deadlift 2 × 6 each
- Walking Lunge 2 × 8 each
- Side Plank 2 × 20 sec each side
No bell in the lunge — hands on your hips. Slow is the whole prescription today.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
Get all 4 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.