Read a full week of my training. Free.
The whole thing, start to finish — every session, every movement, every number, in the same detail your weeks land in. Nothing dressed up.
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The issue
The Whole Week
One bell, two runs, nothing held back · 4 training days · 3 rest
Four sessions on one bell: three bell days of 20–30 minutes, plus a long easy Saturday you can walk. Friday holds the new move.
How to run this week
Do the sessions on whatever days fit your schedule — the day names are an order, not a timetable. The only things to keep to:
- One bell a session. When a move gets easy, add reps before you add weight.
- Got a lighter bell? The warm-ups are its whole job. Only one — halo it empty.
- Never two bell days back to back. A rest day between them, always.
- One round is every block once through — not all your rounds of Block A first.
- Short on time: cut the finisher, keep the main work, never skip the warm-up.
- Losing a session: drop Saturday's run before you drop a bell day.
Day 01 of 07
~19 min
Monday — Strength + intervals
3 rounds. Short on the bell, then intervals. Finisher stays upper-body: the run is next.
Warm-up
2 rounds · about four minutes
- Kettlebell Halo
Orbit tight, elbows tucked.
5 reps
each direction
- World's Greatest Stretch
Sink in, then let your chest follow your hand round.
4 reps
each side
Block A — the explosive end
20 reps
16 reps
30s rest
Block B — the slow end
- Legs Raises
Low back glued down. Bend the knees if it lifts.
20 reps
12 reps
1 min rest, then the next round
Finisher
2 rounds · 45s between rounds
- Step Tricep Dip
Elbows straight back, not flared. Bend the knees to lighten it.
10 reps
- Plank
Squeeze everything. Hips sag, the set is over.
45s
Triceps and middle. Neither touches your legs, and the run is next.
Run
~20 min
A few hours after the bells if your day allows it, straight after if it doesn't. Interval run: easy five-minute jog, then 5 rounds of 1 minute hard and 2 minutes easy, then jog it out. Hard means you couldn't say more than a word or two.
Day 02 of 07
Rest
Tuesday
Rest. A walk is welcome, nothing structured.
Day 03 of 07
~19 min
Wednesday — Push, shoulders & core
3 rounds. Everything that pushes, and the middle that holds still while it does.
Warm-up
2 rounds
- Kettlebell Halo
Knees down, ribs down.
5 reps
each direction
- Squat Hold
Sit and breathe. Heels down if they'll go.
20s
Block A — overhead and off the floor
10 reps
each arm
16 reps
30s rest
Block B — chest and middle
15 reps
- Legs Raises
Low back glued down. Bend the knees if it lifts.
20 reps
1 min rest, then the next round
Finisher
2 rounds · 45s between rounds
40s
- Side Plank
Shoulders and hips stacked. Hold the line, don't hunt for it.
30s
each side
Fast, then completely still. The two things the blocks left out.
Day 04 of 07
Rest
Thursday
Rest. Doing nothing is part of the plan.
Day 05 of 07
~18 min
Friday — Full-body bell
3 rounds. The longest session, and it holds the new move. Slow for Block B.
Warm-up
2 rounds
- Kettlebell Halo
Elbows tucked, orbit tight.
5 reps
each direction
- Cossack Squat
Sit over one leg. As deep as you own, no deeper.
4 reps
each side
Block A — the pull and the push
5 reps
each side
- Diamond Push-Up
Hands together, elbows on your ribs. Knees down before the hips sag.
16 reps
30s rest
Block B — the new one
- Halo LungeNew
halo the bell as you step back. Clumsy is the point.
5 reps
each side
- Swing-Clean-Press ChainNew
one chain, no pause for the bell to go dead.
5 reps
each side
1 min rest, then the next round
Finisher
2 rounds · 60s between rounds
- Farmer March
Knee to hip height. Hand opening? Set it down, finish the time.
30s
each side
- Squat Hold
Sit and breathe. Cool-down, not another set.
45s
Grip and legs — the two things the bell borrowed all session.
Day 06 of 07
~40 min
Saturday — Long run or walk
One long slow effort, and the session most people rush. Steady the whole way.
Run
30–40 min, easy
Long steady run or a brisk walk, conversational the whole way: if you can't finish a sentence, you're going too hard. Walk the hills. If you have never gone this long on your feet, walk half and run the rest — that still counts, and it is the safer way in.
Finisher
1 round · no rush
- Cossack Squat
5 reps
each side
- Squat Hold
45s
Mobility, not training — the one finisher in the week that isn't meant to empty anything.
Day 07 of 07
Rest
Sunday
Rest. That's the week, and every week is shaped like it.
That's one week, free.
Subscribers don't start here — they start at the beginning, on a week called Getting Used To The Bell, and the next one lands every Sunday.
This is a real published week, not a sampler I wrote for the website. It is the same page a subscriber opens.
Nothing is held back for the paid version. What you pay for is the next one, and the one after that, landing every Sunday in the order I trained them.
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