Editor’s note: This workout is part of our free online exercise and nutrition program, Cook & Chisel: Fast and Lean. (Click the link to see the full plan, which includes 6 high-intensity workouts and 9 tasty heart-healthy recipes.)

Imagine your workout as a giant “wheel,” with 6 exercises total. The kettlebell swing sits in the middle of the wheel. That’s your hub or main move. The other 5 moves—your spokes— span out from your hub.

workout hub
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Hub: kettlebell swing

Spoke #1: kettlebell high pull
Spoke #2: kettlebell extended-range-of-motion goblet reverse lunge (left)
Spoke #3: kettlebell extended-range-of-motion goblet reverse lunge (right)
Spoke #4: kettlebell bottoms-up overhead press (left)
Spoke #5: kettlebell bottoms-up overhead press (right)

Equipment needed: kettlebell (start with 16 kilograms), weight plate for elevation

Directions: Perform each movement for 30 seconds, followed by 15 seconds of rest. Between every spoke, perform the hub.

It looks like this: hub to spoke #1 to hub to spoke #2 to hub to spoke #3, etc. Continue this process until you complete all 5 spokes.

The number of rounds you’ll do and the amount of rest between rounds will change every week. Follow the prescriptions below.

Week 1: Do 2 total rounds, resting 2 minutes between each round.

Week 2: Do 2 total rounds, resting 90 seconds between round.

Week 3: Do 3 total rounds, resting 1 minute between round.

Week 4: Do 4 total rounds, resting 1 minute between round.

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