Bell and Body
Eight weeks of higher reps on one bell and the floor: presses, rows, squats, swings and push-ups. Three days.
- Weeks
- 3 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
- 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
What it trains
Abdominals · Chest · Hamstrings · Quadriceps · Glutes · Middle back · Shoulders
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 kettlebell and floor space. A second bell is never used; the floor does the rest of the work. 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 Bell and Body” lands in your calendar. No new sessions arrive after it. Get all 8 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.
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