Windmill and Get-Up
Six weeks on the two kettlebell skills: get-ups and windmills, twice a week, slow and overhead.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Intermediate
- Gear
- One light kettlebell, floor space and headroom to stand with it locked out overhead.
The sessions Two 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 Get-Up Day
- Turkish Get-up 3 × 2 each
- One-Arm Kettlebell Press 3 × 5 each
- Kettlebell Windmill 2 × 3 each
- Overhead Triceps Stretch 2 × 30 sec each side
- Child’s Pose 2 × 45 sec
One get-up at a time, eyes on the bell the whole way up and the whole way down. Rest until you are ready to be slow again.
Day 2 Windmill Day
- Kettlebell Windmill 3 × 5 each
- Turkish Get-up 2 × 1 each
- Kettlebell Floor Press 3 × 8 each
- Chest Opener 2 × 30 sec
- Upper Back Reach 2 × 30 sec
Windmills: the bell arm stays locked and vertical — the hips slide back and the free hand travels down the leg. Come up the same way you went down.
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
Shoulders · Abdominals · Chest · Lower back · Middle back · Triceps
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 headroom to stand with it locked out overhead. Train 2 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 Windmill and Get-Up” 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.
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