The 30 Minutes KettleBells Practice
To keep a habit over long periods of time it must not feel neither like a chore that you just go through the motions, nor as an obstacle to everyday life that you must do or else lose all progress. The carrot and the stick doesn't work even for duolingo.
A 30 minutes practice of KettleBells does just that. Short enough so that you can vigorously perform the activity. Malleable enough so that you always keep a few days when needed and not lose progress. Although not strict on the schedule, the practice must follow a rigid structure in order to be effective and reap all its benefits.
The outline of a 30 minutes KettleBells practice follows the three types of energy we have: Explosive, Strength and Endurance. A single practice can be divided into three 10 minutes slots following the Explosive -> Strength -> Endurance sequence; or a two slots of either 15 minutes each or 10/20 minutes, allocated accordingly, following the Explosive -> Strength or Explosive -> Endurance sequence; or a 30 minutes slots of either Explosive or Endurance.
Within these constraints, you are free to do the exercises that you want. A few good examples are Snatches, Push-Presseses or 1-Hand-Swings for Explosive, Presses or Front-Squats or Goblet-Squats for Strength, 2-Hand-Swings vs Body Weight or a Clean-Press-Squat complex for Endurance.
Don't get caught in the details of KettleBells, this outline works for any physical activity. My obsession for them is rooted in their versatility and the little investment their require.
SELF-PROMO: I just published a list of KettleBell practices following with exact formula to PowerBell, check it out!