IT IS MY YEAR · BEGIN ANY DAY
Practise grip, a steady trunk and controlled movement with short carries and rows.
Back to all workoutsYou’ll need: One light-to-moderate bell you can hold steadily, a fixed support for rows and a clear, level walkway.
Sets / rounds: Complete 1–2 rounds, changing hands for each single-sided movement.
Rest: Rest 45–75 seconds after each side and 90 seconds between rounds. Put the bell down for your rests.
Use a comfortable effort. Keep repetitions controlled, breathe throughout and finish a set before technique starts to change. Take extra rest whenever you need it.
01 · WARM UP
Spend 5–10 minutes walking or marching gently, then practise a few easy repetitions of the movements without added weight. Build the pace gradually.
02 · YOUR WORKOUT
Complete 1–2 rounds, changing hands for each single-sided movement.
6 repetitions
Place the bell between your feet, around shoulder-width apart. Bend your knees and hinge at the hips to grip the handle with both hands. Keep the bell close, your back neutral and arms long. Push through your feet to stand, then reverse the movement to put it down under control.
Practise the bodyweight hip hinge first. If you cannot reach the handle with a controlled back position, learn the setup with a trainer before loading it.
20 seconds per side
Pick up the bell with a controlled hip hinge. Hold it by your side, stand tall and walk slowly across a clear, level space. Keep shoulders level and avoid leaning towards or away from the weight. Put it down carefully, then switch hands.
Use a lighter bell and a shorter walk. If balance or grip is uncertain, practise standing without a weight instead.
6–8 repetitions per side
Support one hand on a fixed, sturdy bench or surface, with feet staggered. Hinge at your hips and keep your trunk still. Hold the bell in the other hand below the shoulder. Draw your elbow towards your hip, then lower slowly. Repeat on the other side.
Choose a lighter bell and a smaller controlled range. Ask a trainer for help if you cannot maintain the supported position.
4 slow repetitions per side
Start on hands and knees, hands under shoulders and knees under hips. Reach one arm forward and the opposite leg back while keeping your trunk still. Return slowly and switch sides. Keep your reach small enough to control.
Slide one foot back along the floor, keeping both hands down.
Between movements: Rest 45–75 seconds after each side and 90 seconds between rounds. Put the bell down for your rests.
03 · FINISH GENTLY
Finish with 2–3 minutes of easy walking or gentle marching. Let your breathing settle; stretch gently if that feels comfortable.
Replace walking carries with a short standing hold, or practise without a weight if balance is uncertain. Shorten each hold and use one round.
Extend the carry to 30 seconds while staying upright before considering more load. Stop early if your grip slips or you start leaning.
Try this on two non-consecutive days in a week, leaving at least a day between sessions using the same muscles. Walking or rest can fill the other days.
This is a general workout example, not a personalised training or rehabilitation plan. Stop if you feel pain, dizziness or become unwell. Choose alternatives that suit your ability and space; ask a qualified professional if you are unsure about an exercise or load.
The session arrangements are It Is My Year examples. General technique and training principles were checked against ACE’s exercise library, ACE’s kettlebell foundations and Mayo Clinic’s strength training guidance. These organisations have not reviewed or endorsed these sessions.