IT IS MY YEAR · BEGIN ANY DAY
Learn three controlled movements with one bell: a deadlift, a supported row and a short hold.
Back to all workoutsYou’ll need: One kettlebell you can control comfortably, a fixed support for rows and a clear, level space. Have a trainer check your technique if these movements are unfamiliar.
Sets / rounds: Start with 1 set of each exercise. Try 2 sets once the movements feel comfortable.
Rest: Rest 60–90 seconds between sets or exercises. Take extra time to set up each movement.
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
Start with 1 set of each exercise. Try 2 sets once the movements feel comfortable.
6–8 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.
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.
15–20 seconds per side
Pick up a light bell with a controlled hip hinge. Hold it by one side while standing tall with both feet grounded. Keep shoulders level, breathe normally and avoid leaning. Put it down carefully and change sides.
Reduce the hold time or practise standing tall without a weight.
Between movements: Rest 60–90 seconds between sets or exercises. Take extra time to set up each movement.
03 · FINISH GENTLY
Finish with 2–3 minutes of easy walking or gentle marching. Let your breathing settle; stretch gently if that feels comfortable.
Rehearse the hinge without a bell. Use a lighter weight and shorter holds. Stop the set before your position or grip starts to change.
Add 1–2 repetitions within the range or extend a hold by 5 seconds. Consider a slightly heavier bell only after several controlled sessions, ideally with a trainer’s guidance.
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.