You'll need: One kettlebell. Most people start with 12–16 kg (25–35 lb) for swings and 8–12 kg for presses.
Before you start: Ease into every position. These should feel like stretching and moving, not straining.
Warm-up 2:00
90/90 breathing (feet on couch) · Cat-cow · Arm circles · Standing hip circles (30 s each)
Main circuit 2 rounds · 50s work / 10s rest
Kettlebell halo · slow Bell upside-down by the horns, circle close around the head, ribs down. EasierLighter bell.HarderTall-kneeling.
Kettlebell goblet squat pry · slow Sit deep with the bell, use elbows to ease knees out, rock gently. EasierHeels raised.HarderLonger pause.
Kettlebell arm bar (light) · slow · both sides On your back, bell locked out, roll toward the free side keeping the arm vertical. Switch at the beep. EasierNo weight.HarderLonger hold.
Light kettlebell windmill · slow · both sides Bell overhead, eyes on the bell, hinge to the side and reach down the leg. Switch at the beep. EasierNo weight, hand on hip.HarderSlightly heavier.
Cat-cow · slow On all fours, move one vertebra at a time. Inhale to arch, exhale to round. EasierSmaller range.HarderPause at each end.
90/90 hip switch · slow Seated, both knees bent 90°, rotate knees side to side, stay tall. EasierHands behind you for support.HarderHands-free, add a forward lean.
Couch stretch (hip flexor) · hold · both sides Back knee on a cushion, shin up the couch, squeeze the glute and stay tall. Switch at the beep. EasierHalf-kneeling lunge instead.HarderTorso fully upright.
Child's pose breathing · breathe Knees wide, sit back, long slow exhales into your back. EasierPillow under the hips.HarderWalk hands to each side.
Cool-down
Child's pose breathing · 90/90 breathing (feet on couch) · Down dog to cobra · Cat-cow (30 s each)
How to progress
Aim for slightly better range over weeks, not in one session. Move slowly, breathe out into each position, and stop short of pain.
Why this works
Slow, controlled positions taken toward end range, plus breathing. Moving through range regularly helps you keep it, and it makes a good active-recovery day between harder sessions.
Safety: Stop any exercise that causes sharp or joint pain. Move with control, choose a load you could lift 2–3 more times, and pick the easier option whenever form slips.
Interrupted?
Tap Pause, or just leave the screen and the timer pauses itself. Your place is saved on this device, so you can come back later and tap Resume there. Lost track mid-circuit? Restart this round takes you back to the first exercise of the current round.