Bell and Body
Eight weeks of higher reps on one bell and the floor: presses, rows, squats, swings and push-ups. Three days.
- Weeks
- 2 8 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner to Intermediate
- Gear
- One kettlebell and floor space. A second bell is never used; the floor does the rest of the work.
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 Push
- Kettlebell Floor Press 4 × 10 each
- One-Arm Kettlebell Press 3 × 8 each
- Push-up 3 × 12
- Crunch 3 × 15
For the standing press, swing the bell up to your shoulder first, then press from there. Ninety seconds between sets.
Day 2 Pull & Hinge
- One-Arm Kettlebell Row 4 × 10 each
- One-Arm Kettlebell Swing 3 × 10 each
- Single-Leg Deadlift 3 × 10 each
- Russian Twist 3 × 10 each side
Row to the stomach and let the shoulder blade travel. Swings: the hips throw the bell, the arm only steers it.
Day 3 Legs
- Goblet Squat 4 × 12
- Walking Lunge 3 × 12 each
- Glute Bridge 3 × 15
- Reverse Crunch 3 × 12
Lunge with the bell held at your chest if twelve unloaded reps stopped being work. Full sole of the foot down before you drop the back knee.
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
- Week 7 · Peak with a trainer
- Week 8 · Deload and test with a trainer
Get all 8 weeks free with a trainer.
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