The 20-Minute Kettlebell Plan: Free Starter Week

One kettlebell. 20 minutes. A full week of workouts to get you started.

This free starter gives you five workouts, each four rounds and about 20 minutes: full body, upper body, full body, lower body, full body. No gym needed. It's the same workouts I used to start my own 30 days, and I'm a husband and dad of two, not a trainer.

What's inside (6 pages)

• Your week mapped out, day by day

• All five workouts, ready to follow

• A quick warm-up and how to pick your bell

• Form cues for the five moves that matter most

• A check-off row to track your week

What you need: one kettlebell, plus a pull-up bar or rings. No bar? Swap in bent-over rows.

Who it's for: anyone short on time, new to kettlebells, or tired of workouts that take over the day.

Download it, do Day 1, and follow along at @jonathanparmalee to see the workouts done.