Around the Bell
Six weeks with one kettlebell: halos, passes and pirate ships round the body, with a squat, a row and a floor press. Three sessions a week.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- One kettlebell you can press overhead a few times, and a mat. No bench.
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 Bell A
- Kettlebell Halo with Overhead Extension 2 × 5 each way
- Goblet Squat 3 × 8
- Extended-Range Kettlebell Floor Press 3 × 8 each side
- One-Arm Kettlebell Row 3 × 8 each side
- Alternate Heel Touchers 2 × 10 each side
The halo is slow: the bell circles close to your head and your ribs stay down. Rest about a minute between sets.
Day 2 Bell B
- Kettlebell Pass Between the Legs 2 × 10 passes
- Kettlebell Dead Clean 3 × 5 each side
- Kettlebell Pirate Ship 3 × 6 each side
- Single-Leg Deadlift 3 × 6 each side
- Bottoms Up 2 × 8
Pirate ship: arms long, the turn comes from your feet and hips, and the bell stops at head height. Rest a minute.
Day 3 Bell C
- Kettlebell Halo with Overhead Extension 2 × 5 each way
- One-Arm Kettlebell Swing 3 × 10 each side
- One-Arm Kettlebell Press 3 × 5 each side
- Extended-Range Kettlebell Floor Press 3 × 6 each side
- Spider Crawl 2 × 6 each side
The swing is a hip snap, not an arm lift: the bell floats to chest height and falls back between your legs.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- 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.