No time for a full hour? Take one kettlebell, set a timer for twenty minutes and work through five rounds. It is the session we come back to when a week gets busy.
The round
- Ten swings: drive with the hips, let the bell float to chest height.
- Eight goblet squats: elbows inside the knees, chest up.
- Six presses a side: squeeze the handle, lock the elbow at the top.
Rest a minute between rounds. When all five rounds feel easy two sessions in a row, go up one bell size.
What to wear
Leggings that stay put in a squat and flat shoes, or socks with a grip sole. Nothing loose at the wrist.
General guidance, not medical or coaching advice.
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