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Onyx Online · Foundation
Six weeks, three days a week, one kettlebell. Strength, conditioning and a solid hinge, all from one bell.
Who this is for This is for you if you own one kettlebell and want a plan that uses it properly. You do not need to have used a kettlebell before; the first two weeks teach the swing and the goblet squat. If you already swing a heavy bell for sets of 20 and press it overhead comfortably, start with Kettlebell Strength and Conditioning. What you need - One kettlebell. For most men 16 kg is right, for most women 12 kg. If you are between sizes, take the lighter one. - Room to swing with your arms straight out in front of you - A wall or doorway you can hold for balance work What a week looks like Day 1 is strength: goblet squats, presses, rows and deadlifts with the bell. Day 2 is swings and carries done as short rounds. It is the conditioning day. Day 3 is strength again with single-leg work and the Turkish get-up. Leave a day between sessions. How it progresses Reps go up first, then sets. Each exercise shows a rep range; when you hit the top of it on every set with two reps left in you, add reps to the next session or take the harder version under Swap. Weeks 3 and 5 add a set to the main lifts and a round to the swing day. Week 6 repeats week 5. When the bell feels light on the goblet squat for 15 reps and the swing for 20, it is time to buy the next size up. If you miss a day Missed a day? Do it the next day and shift the week. Missed a week? Repeat it. Never double up. How hard Two reps in reserve on every strength set. Swings are done for quality: every rep looks the same, the bell floats to chest height, you never pull with your arms. If your grip goes, the set is over.
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
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