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
- 3 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
- Week 4 · Deload with a trainer
What it trains
Quadriceps · Abdominals · Hamstrings · Lower back · Chest · Glutes · Middle back
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
The kettlebell you already own and floor space. Nothing new to buy — that is the point. Train 3 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Back to the Bell” lands in your calendar. No new sessions arrive after it. Get all 4 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
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.