The minimum that counts

Seven-Minute Kettlebell

Classic circuit. moderate full body work using the bells and constraints selected for today.

Exactly 7:00Classic circuitModerate12 kgRepeat exactly

Use a comfortable bell. Starting ranges are suggestions, not promises. Stop if a movement feels unsafe.

Today’s sequence
7 work periods

Classic circuit: 7 work periods, automatic transitions, exactly seven minutes.

The front starting position of a kettlebell halo.
1

Halo

50s · 8 target reps · Smooth and controlled

The tall finish position of a kettlebell deadlift.
2

Kettlebell Deadlift

50s · 8 target reps · Smooth and controlled

The controlled bottom position of a kettlebell goblet squat.
3

Goblet Squat

50s · 8 target reps · Smooth and controlled

The contracted position of a supported one-arm kettlebell row.
4

One-Arm Row

50s · 8 target reps · switch halfway

The overhead lockout position of a one-arm kettlebell push press.
5

Push Press

50s · 8 target reps · switch halfway

The chest-height float position of a two-hand kettlebell swing.
6

Two-Hand Swing

50s · 14 target reps · Smooth and controlled

A tall, level suitcase carry with one kettlebell.
7

Suitcase Carry

50s · switch halfway

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