Two kettlebells, a yoga mat and 40 minutes a day. That is all this challenge asks. Every morning you train strength with the kettlebells, and every evening you unwind with yoga and core work. In 21 days you will feel stronger, stand taller and move better, with extra attention on the places most of us want to see change: glutes, abs, chest and arms.
We built it for guests at Blossom Sanctuary, where the kettlebells and yoga mats are waiting at the house, but it works anywhere. It is the same plan for men and women. Only the weight of the bell changes.
How the challenge works
21 days, three weeks. Week one you learn the moves, week two you build, week three you get strong.
Morning, about 25 minutes: a short yoga warm-up, a kettlebell circuit, and a few poses to finish.
Evening, about 15 minutes: slow yoga for flexibility and recovery, plus a little core work.
Three training days on rotation: Day A for glutes and legs, Day B for chest, arms and back, Day C for core and full body. Then repeat.
Days 7, 14 and 21 are reset days: a long, slow yoga flow and a walk outside.
Rounds and rest
Week one (days 1 to 7): 2 rounds of each circuit. Focus on form.
Week two (days 8 to 14): 3 rounds.
Week three (days 15 to 21): 3 rounds, plus the finisher: 1 minute of swings, as many clean reps as you can.
Rest 60 to 90 seconds between rounds. Stop each set one or two reps before your form starts to slip.
Choosing your kettlebell
Use a lighter bell for presses, curls and halos, and a heavier bell for swings, squats and deadlifts. If you are new to kettlebells, start lighter than you think. When you can do every rep of a set with clean form for two sessions in a row, add reps first, then weight.
Every morning: the yoga warm-up
Start each morning with three to five rounds of sun salutation. Move with your breath and let your body wake up before you pick up a bell.
Want to add a class to your stay? See our guide to yoga studios and teachers near Etna, Mount Shasta and Ashland, including private sessions at Blossom.
Sun salutation, step by step.
Day A: glutes and legs
Morning circuit
Kettlebell swing: 15 reps. The best glute exercise in the kettlebell world.
Goblet squat: 10 reps.
Kettlebell Romanian deadlift: 10 reps.
Goblet reverse lunge: 8 reps each side.
Kettlebell glute bridge: 15 reps with a two-second squeeze at the top.
Finish with yoga: chair pose for five breaths, warrior two for five breaths each side, then bridge pose.
Evening wind-down
Low lunge, 1 minute each side.
Pigeon pose or a figure-four stretch, 1 minute each side.
Dead bug, 2 sets of 10 slow reps.
Legs up the wall, 3 minutes.
Day A moves for glutes and legs.
Day B: chest, arms and back
Morning circuit
Push-up: 8 to 12 reps. Hands on a bench outside if you need to start easier.
Kettlebell floor press: 10 reps each side.
Kettlebell bent-over row: 10 reps each side.
Kettlebell biceps curl: 10 reps.
Hammer curl: 10 reps, palms facing in.
Finish with yoga: a 30-second plank, downward dog for five breaths, then cobra.
Evening wind-down
Puppy pose, 1 minute, to open the chest and shoulders.
Thread the needle, 1 minute each side.
Side plank, 20 to 30 seconds each side.
Child's pose, 2 minutes.
Day B moves for chest, arms and back.
Day C: core and full body
Morning circuit
Kettlebell swing: 20 reps.
Goblet squat: 10 reps.
Plank pull-through: 8 reps each side.
Kettlebell halo: circle the bell around your head, 6 each direction.
Dead bug: 10 reps each side.
Boat pose: 3 holds of 20 seconds.
Finish with yoga: a hollow-body hold for 20 seconds, then a supine twist on each side.
Evening wind-down
Reclined butterfly, 2 minutes.
Happy baby, 1 minute.
Supine twist, 1 minute each side.
Five minutes of slow breathing: in for four, out for six.
Day C moves for core and abs.
Reset days: 7, 14 and 21
Take a long, slow yoga flow of 30 to 45 minutes, then walk. At Blossom that means the meadow and the oak grove. This is when your muscles rebuild, so treat it as part of the work, not a day off.
Music for your practice
For the evening yoga and breathing, put on Prema Mayi. She is a gifted singer and multi-instrumentalist, and her music is made for yoga, breath work and relaxation, with plenty for dancing and celebrating too. Start with Hari Om.
Habits that make the results show
Protein at every meal. Muscle is built from it.
Sleep seven to nine hours. Most of the toning happens while you rest.
Walk every day. Even 20 minutes helps recovery.
Drink water before and after each session.
Write it down. Track your reps and weights so you can see yourself getting stronger.
For men and women
The moves are the same for everyone. Swings, squats, deadlifts, lunges and bridges build strong, lifted glutes. Push-ups and floor presses build the chest, curls and rows build the arms and back, and the core work builds a stronger, flatter middle. Choose a weight that challenges you, and progress at your own pace.
Train at Blossom Sanctuary
Kettlebells and yoga mats are waiting at the house, and the walled garden and meadow make the best gym in Scott Valley. Want help with your form? Book a private session at the house with Kaitlin of Kreate Yoga, one of the most requested instructors in Ashland. Kaitlin loves hot yoga, and you can choose an indoor or outdoor session, with a fireside option for both. Book well in advance; a travel fee applies. Then pair the challenge with an Etna spa day: train in the morning, then sauna, massage and a facial.
Members: open the Members Portal to add a private yoga session to your stay. Not a member yet? Join the Sovereign Circle free through December 31, or see open dates and prices.
Safety first
This is general fitness information, not medical advice. If you are pregnant, recovering from an injury, new to exercise or have a health condition, check with your doctor first. Stop any move that causes pain, and keep your back flat in every hinge.
Common questions
Can kettlebells really tone your glutes?
Yes. Swings, goblet squats, Romanian deadlifts, lunges and glute bridges all load the glutes heavily, and adding reps or weight over time is what builds them.
Is it okay to work out twice a day?
Yes, the way this plan does it. The morning session is strength and the evening session is gentle yoga and core, so your body gets to recover between hard sessions.
What weight kettlebell should I use?
Use a lighter bell for presses, curls and halos and a heavier one for swings, squats and deadlifts. Start light, master the form, and add weight when every rep feels clean.
Is this challenge good for beginners?
Yes. Week one is two rounds with a focus on form, and every move has an easier option. A private session with a yoga instructor at the start is a great way to learn the basics.
How soon will I see results?
Most people feel stronger within the first two weeks. Visible changes in muscle tone usually take a few weeks longer and depend on sleep, food and how consistent you are.
