New to exercise? Try this 3x/week routine

LF #148: Can you pass this mobility test? The body shapes the soul, 23 meal prep tips, and more...

July 18, 2025

Hey there - it’s Don.

Happy Friday!

I launched something new.

Kickstart40.

If you’re a busy parent, Kickstart40 will help you lose 10-15 pounds in 40 days, all at home (no gym).

If you follow the program and you don’t lose 10 pounds in 40 days, you get your money back.

Let’s jump into today’s newsletter!

🔎 What’s Inside

  • New to exercise? Start with this 3x/week routine.

  • The body shapes the soul

  • 23 tips for meal prep

  • BBQ beef brisket lettuce wraps

  • Can you pass the sit-to-rise test?

First time reading? Sign-up here.

💪 Deep Dive

Click here to read the article on the Layman’s Fitness Website

New to exercise? Start with this 3x/week routine.

Are you brand new to exercise?

Or maybe you were not athletic growing up, and you want something you can get started with at home?

Here’s what I’d recommend.

One Kettlebell Home Gym Routine

Prefer a video? Watch this on YouTube.

You just need one kettlebell.

Size recommendations:

  • Brand new: 26 pounds (men), 15 pounds (women)

  • Sort of athletic: 35 pounds (men), 26 pounds (women)

  • Totally athletic: 44 pounds (men), 35 pounds (women)

The movements:

  1. Deadlift: 2-3 sets, 6-12 repetitions

  2. Goblet squats: 2-3 sets, 6-12 repetitions

  3. Two-hand presses: 2-3 sets, 6-12 repetitions

  4. Two-hand rows: 2-3 sets, 6-12 repetitions

  5. Kettlebell push-ups: 2-3 sets, 6-12 repetitions

Do this workout 3x/week.

Repeat for 3-4 weeks.

You’ll be further ahead than you are today.

Hope this serves.

Today’s sponsor

Fuel your hustle.

Late nights. Early lifts. Purpose-driven mornings.

Third Shift Coffee is a small-batch speciality coffee roasted by a fellow entrepreneur and kettlebell enthusiast who gets the hustle.

Layman’s Fitness newsletter subscribers get an exclusive 10% off with code LAYMANS10.

Your fitness grind deserves better coffee.

Start strong. Stay sharp. Finish well.

P.S. Josh Blancas, the owner of Third Shift Coffee, is a long-time friend.

And the amount of work he’s put into getting his roast just right is incredible.

🔎 Finds

Here are my favorite finds/resources this week.

3 great reminders on this DesiringGod article about the body’s impact on the soul.

This makes meal planning simple.

And actually creating a meal plan can be done in 10-15 minutes/week (tip #5).

You had me at BBQ, and sold me at brisket.

This is a high-protein, set-and-forget dinner option that’s easy to make in bulk.

This is a mobility test that is harder than it looks.

Can you pass it?

🏆 Client Corner

Experiencing back pain?

This is a common problem for desk workers. Including John.

But now, John is doing 71 pound kettlebell swings and 71 pound Turkish Get-ups without lower back pain.

The key:

  • Warm-up & cool down-movements that prepare and stretch the hips and hamstrings

  • Movements that strengthen the core and posterior chain

Keep up the good work John 👊

Before you go!

Here are 3 ways I can help.

  1. Get a plan. Download my 30-day habit stack to build momentum.

  2. Get started. Join Kickstart40 and drop 10-15 pounds in 40 days (no gym).

  3. Get transformed. Apply for 1-on-1 coaching for a fully personalized partnership.

I’ll see you next week.

Be strong,

Don

How did you like today's newsletter?

Login or Subscribe to participate in polls.

The information provided in this newsletter is for informational and educational purposes only, and does not constitute medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or treatment.

Reply

or to participate.