Simple and Sinister

12-week starter plan

Practise daily, but build the volume slowly. Use a light bell until the technique is good.

1. Week 1Daily (rest as needed): 4 sets of 10 swings and 1 Turkish get-up each side
2. Week 2Daily (rest as needed): 5 sets of 10 swings and 1 Turkish get-up each side
3. Week 3Daily (rest as needed): 6 sets of 10 swings and 2 Turkish get-ups each side
4. Week 4Daily (rest as needed): 6 sets of 10 swings and 2 Turkish get-ups each side
5. Week 5Daily (rest as needed): 7 sets of 10 swings and 2 Turkish get-ups each side
6. Week 6Daily (rest as needed): 8 sets of 10 swings and 3 Turkish get-ups each side
7. Week 7Daily (rest as needed): 9 sets of 10 swings and 3 Turkish get-ups each side
8. Week 8Daily (rest as needed): 9 sets of 10 swings and 3 Turkish get-ups each side
9. Week 9Daily (rest as needed): 10 sets of 10 swings and 4 Turkish get-ups each side
10. Week 10Daily (rest as needed): 10 sets of 10 swings and 4 Turkish get-ups each side
11. Week 11Daily (rest as needed): 10 sets of 10 swings and 5 Turkish get-ups each side
12. Week 12Daily (rest as needed): 10 sets of 10 swings and 5 Turkish get-ups each side

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 6 METs (Daily kettlebell swings and get-ups (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Low to moderate Approximate UK prices.

• A kettlebell or two (about £25 to £80)
• A mat
• A coach or video for technique (optional)

Frequently asked questions