Twenty Minutes
Six weeks of twenty-minute days on one light bell. Five days a week, every set on the top of a minute.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 5
- Level
- Beginner to Intermediate
- Gear
- One light kettlebell, floor space and a clock you can see from the floor.
The sessions Five 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 Hinge
- One-Arm Kettlebell Swing 8 × 6 each
- Single-Leg Deadlift 4 × 8 each
- Dead Bug 3 × 12
Every minute on the minute: one set at the top of each minute, rest what is left. Hips throw the bell, the arm steers it.
Day 2 Press
- Kettlebell Push Press 6 × 6 each
- Kettlebell Floor Press 4 × 10 each
- Plank 3 × 45 sec
Every minute on the minute. Six a side means three left, three right, inside the same minute.
Day 3 Squat
- Goblet Squat 8 × 8
- Walking Lunge 4 × 10 each
- Side Plank 3 × 30 sec each side
Every minute on the minute. Chest up, elbows inside the knees at the bottom.
Day 4 Pull
- One-Arm Kettlebell Row 6 × 8 each
- Kettlebell Dead Clean 6 × 6 each
- Glute Bridge 3 × 15
Every minute on the minute. The clean lands the bell on your forearm, not in your hand — practise it light before you count it.
Day 5 Mixed
- One-Arm Kettlebell Swing 6 × 6 each
- Goblet Squat 4 × 8
- One-Arm Kettlebell Press 4 × 6 each
Every minute on the minute. Last day of the week — if a minute feels short, take the next one off and carry on.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 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.