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 around-the-world · steady pace Pass the bell around your waist, hand to hand, stay tall. EasierLighter bell.HarderSwitch direction every 5.
Goblet Cossack squat · slow Wide stance, shift into one hip, other leg straight, alternate sides. EasierPartial range.HarderDeeper.
Kettlebell halo · slow Bell upside-down by the horns, circle close around the head, ribs down. EasierLighter bell.HarderTall-kneeling.
World's greatest stretch · slow · both sides Lunge, inside elbow to instep, rotate the same arm to the ceiling. Switch at the beep. EasierBack knee down.HarderAdd a hamstring rock-back.
Thoracic open book · slow · both sides Side-lying, knees stacked, rotate the top arm open and follow it with your eyes. Switch at the beep. EasierPillow under your head.HarderPause 3 s open.
Hamstring floss · slow · both sides On your back, leg up, gently bend and straighten the knee. Switch at the beep. EasierUse a towel around the foot.HarderHold longer at end range.
Knee-to-wall ankle rock · slow · both sides Half-kneeling facing a wall, drive the front knee over the toes, heel stays down. Switch at the beep. EasierFoot closer to the wall.HarderFoot further back.
Down dog to cobra · slow Flow from hips-high down dog to a gentle cobra, breathe with each move. EasierKnees down.HarderPause in each position.
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.