By Pavel Tsatsouline · Intermediate · 5× / week · Ongoing · Minimal gear
Conditioning + posterior chain
A minimalist near-daily kettlebell practice: 100 one-hand swings and 10 Turkish get-ups, done fresh and crisp. Builds work capacity, grip and a resilient posterior chain with one bell.
| Kettlebell Swing (1-hand) | 10 × 10 |
| Turkish Get-up | 5 each side |
Source: Pavel Tsatsouline — learn more
QuarkFit is an AI fitness app that scores your workout form 0–100 from a 20-second video, pinpoints mistakes to the second, and counts your reps, range of motion and tempo on-device. Run Kettlebell Simple & Sinister and film a set to make sure every rep is dialed in.
Open QuarkFit — freePlans are for reference. Train within your limits and consult a professional if injured.