The Halstead Manor workout is a 30-minute circuit of squats, swings, pushes and carries done for four rounds, with a warm-up and a proper cool-down. It's themed after the estate in The Gentlemen, but the training is completely legitimate.
Pick a short workout if you'd rather have the timer set for you.
Check with your doctor before starting a new routine, especially if you've been inactive for a while.
What you need
One kettlebell or dumbbell, a bit of floor space and a timer. No manor required.
The warm-up: "Walking the Grounds" (5 minutes)
- 1 minute easy marching or brisk walking in place
- 10 arm circles each way
- 10 bodyweight squats
- 8 hip hinges (push hips back, flat back)
- 30 seconds of gentle torso twists
The main circuit: four rounds
Rest 60 to 90 seconds between rounds. Move smoothly. Quality beats speed.
- The Estate Gates: 8 goblet squats
- The Hedge Trimmer: 10 kettlebell swings (or 10 hip hinges with the weight held at the chest)
- Moat Presses: 8 push-ups (hands on a counter or bench to make them easier)
- The Long Walk to the Stables: 40 seconds of a suitcase carry, one hand each side if you can
- The Quiet Word: 20 seconds of plank
Total circuit time is roughly 4 to 5 minutes a round, so four rounds with rests lands near 20 minutes.
The cool-down: "Tea in the Library" (5 minutes)
Slow nasal breathing, a hamstring stretch, a chest stretch against a door frame and a calf stretch. Keep it easy.
How to scale it
- Beginner: Two rounds. Bodyweight only. Add a round every week.
- Intermediate: Four rounds with a moderate bell.
- Experienced: Five rounds, a heavier bell, slower tempo on squats.
If swings feel odd, practise the hinge first. Read how to squat for beginners and deadlift for beginners over 30.
How often should you do it?
Two or three times a week with a rest day between, and an easy walk on other days. Read how many days a week should I work out and what to do on rest days.
Common mistakes
- Swinging a bell that's too heavy and rounding your back
- Skipping the warm-up like a certain careless member of the family
- Rushing rest. You need to breathe to keep the form clean
- Doing it daily with no recovery. Read work out every day
FAQs
Can I do this in 20 minutes?
Yes. Drop to three rounds and shorten the warm-up. Or try the 15-minute workout for busy dads.
What if I only have bodyweight?
Swap swings for hip hinges or glute bridges, and goblet squats for regular squats. See 30-minute workout at home, no equipment, for men.
Is this good for the dad bod?
Absolutely. Pair it with food changes. Read how to lose a dad bod and the Halstead gym rules.
The bottom line
A strong estate is built one tidy session at a time. Run the circuit, then close up for the night. Pick a short workout and begin. Want the bigger picture? Read the secret underground gym.
Go train, FATBOY.
This is a tongue-in-cheek parody and is not affiliated with Netflix, the makers of The Gentlemen or anyone connected with the show. This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
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