Kettlebell Simple & Sinister (2013)

The revised and updated edition The daily practice that turns two lifts into a whole program: 100 one-hand swings, ten every 30 seconds for five minutes, then a minute's rest and one get-up on each minute for ten minutes. The work itself takes 16 minutes, so it fits before a workday. Its test is the clearest of any plan here. Simple means 32 kg for both lifts for men, and 24 kg swings with 16 kg get-ups for women; Sinister raises that to 48 kg, or 32 kg and 24 kg. One bell carries you a long way, but reaching the standards means buying heavier bells over months or years. Choose it for resilience, grip and hip power rather than a bigger press or more muscle.