IT IS MY YEAR · BEGIN ANY DAY
A controlled strength session combining a squat, deadlift, row and carry.
Back to all workoutsYou’ll need: One suitable kettlebell, a fixed bench or support for rows and a clear walking space. Use only movements you have already learnt.
Sets / rounds: Complete 2 sets of each exercise before moving to the next. Begin with 1 set if this is a new combination for you.
Rest: Rest 60–90 seconds between sets; take up to 2 minutes when you need it. This is not a race.
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 2 sets of each exercise before moving to the next. Begin with 1 set if this is a new combination for you.
6–10 repetitions
Start standing with a light bell held securely by the sides of its handle, close to your chest. Keep elbows close. Bend hips and knees, keeping heels grounded and knees following your toes. Use a controlled depth, then stand. Set the bell down with a controlled hip hinge.
Put the bell down and use a bodyweight squat or chair sit-to-stand.
8–10 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.
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.
20–30 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.
Between movements: Rest 60–90 seconds between sets; take up to 2 minutes when you need it. This is not a race.
03 · FINISH GENTLY
Finish with 2–3 minutes of easy walking or gentle marching. Let your breathing settle; stretch gently if that feels comfortable.
Use bodyweight squats, a lighter bell and shorter carries. Reduce to one set of each movement.
Build repetitions towards the top of the range before adding load. Keep a few controlled repetitions in reserve; do not rush to lift to failure.
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.