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
- 3 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
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Hamstrings · Abdominals · Quadriceps · Shoulders · 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?
One light kettlebell, floor space and a clock you can see from the floor. Train 5 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 Twenty Minutes” lands in your calendar. No new sessions arrive after it. Get all 6 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 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.