Everyday Bell — Daily Session
100 KB swings (10×10) + 10 Turkish get-ups + warmup + stretch. ~30 min. The same workout every day — the minimalist swing-and-get-up practice.
Estimated session
- Movements 2
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Two-Handed Kettlebell Swing 10 sets × 10 reps. Alternate sets between two-hand and one-arm swings. Hike the bell back, drive hips forward explosively to project to chest height. Hinge, not squat. 10 × 10 · rest 30s–1 min | 10 | 10 | 30s–1 min |
| 02 | Kettlebell Turkish Get-Up Lunge style 10 reps total — 5 per side. Slow, deliberate. KB stays vertical throughout. Eyes on the bell on the way up; pause at each position. Conservative weight — quality over load. 10 × 1 · rest 1 min | 10 | 1 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Same session every day — skill practice, not a max-out. Bell stays fixed until all 100 swings stay crisp and all 10 get-ups stay clean, then size up one bell. Swings: hip-hinge power (hike, snap hips, float to chest height), never squat or arm-lift; alternate two-hand and one-arm by set. Get-ups: slow, bell stacked over the wrist, terminate the rep the moment form breaks — quality over load. Hold listed RPE as a guide, not a load target. Sub dumbbell swings if no kettlebell.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Everyday Bell — Daily Session template?
Same session every day — skill practice, not a max-out. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Everyday Bell — Daily Session, and how long does it take?
Everyday Bell — Daily Session runs 2 movements and about 20 working sets, roughly 42 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Daily Session version different?
Everyday Bell — Daily Session is the daily session cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight