How it works
Warm-up: 5 minutes: hip hinges, halos, goblet squats, 10 light swings.
Format: EMOM for 20 minutes: start each move at the top of the minute, rest for the remainder. Cycle the 4 moves 5 times.
The workout
| Exercise and form cues | Sets / reps / time | Rest | Options |
|---|---|---|---|
| Kettlebell swing Hike the bell back, snap the hips, arms just guide it. It is a hinge, not a squat. | 15 reps | Rest of minute | Easier: Lighter bell or 10 reps. Harder: 20 reps. |
| Goblet squat Bell at the chest, sit between the heels. | 10 reps | Rest of minute | Easier: Squat to a box. Harder: Pause at the bottom. |
| Push-up Straight line from head to heels. | 10 reps | Rest of minute | Easier: Hands on the bell handle or a bench. Harder: Feet elevated. |
| Kettlebell row Flat back, pull to the hip. | 8 each side | Rest of minute | Easier: Lighter bell. Harder: Pause at the top. |
Cool-down: 3–5 minutes of easy walking and slow breathing.
Safety notes
- Learn the swing with a light bell before going heavier. Watch for low-back rounding.
- Clear the space around you.
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Education only, not medical advice. These workouts are general information, not a personal training or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition. Check with your doctor before starting a new exercise program, especially if you are pregnant, have a heart condition, an injury or another health concern. Stop if you feel pain, dizziness or shortness of breath.