The 30-Day Kettlebell Challenge

There are countless amounts of fitness challenges out there right now, which is great. We are all trying to find a way to stay positive and motivated during these tough times. The COVID-19 Pandemic has flipped our world upside down and caused us to rethink how we do things, for now. So, any fitness challenge out there right now that is safe and positive, I will applaud it.

Not all of us are competitive or want to be challenged during this time and that is OK. Instead of looking at this as a challenge, look at it as a way to build a healthy habit to move every day for the next 30-days. Since many of us have been mandated to stay in our homes, movement is more imperative than ever before. Our brains and bodies need a significant amount of movement in order to properly function. So, think of it as a way to get your movement in and improve some of your kettlebell skills.

For those of us that loved to be challenged in fitness and in life crave the idea of finding some test to get into. We want to feel a sense of toughness, a sense of goal complete and we want a sense of validity. The accomplishment of a physical feat is something we live for. So, these types of people love to be challenged, whether they get challenged, or not.

This is why I decided to create a 30-day fitness challenge. It is not super hard. It’s not out of the ordinary, nor does it require a lot of suffering. Sure, it is a challenge but it is not unrealistic. The main goal of this challenge is just to complete it in its entirety. Get it done no matter what. That’s the challenge.

You only need a kettlebell, or two, the ability to perform goblet squats and kettlebell swings, and a little bit of time each day to get the job done.

If you do not know how to perform these movements or want to improve them, click here and here for exercise tutorials.

Why the goblet squat and swing?

I often get asked, “If you could pick one exercise to do, that’s it, what would it be?” and I have changed my answer a lot over the years but I have come to the conclusion that I need at least two exercises to do. I need exercise for power. I need exercise for strength and these two are it! You can also get a great deal of conditioning from these two exercises when done properly. And yes, you can also build some good muscle and torch body fa with these two exercises. I also overall BIG fan of the kettlebell due to its versatility. You can do so many exercises with a kettlebell, what’s not to like? Although the benefits of the KB swing and goblet squat are reason enough to do the challenge, but remember the challenge is the challenge, not the fitness benefits.

The workouts

In order to make this a little more enjoyable, I could not have you do the same thing over and over again. You need to look forward to a slightly new challenge each day but be able to repeat it sometime during the challenge, all the while making it realistic.

There will be four (4) different workouts during the 30-day period.

You will start with workout #1 and end on workout #2.

You can do this workout at any time during the day. I am going to do it whenever I can fit it in.

I will be doing it before a workout, after a workout, at home, during a break, whenever.

There are the weight recommendations to optimize the workouts but are not a must. I recommend 12-16 kilo (26-35 pound) kettlebells for women and 20-24 kilo (44-53 pound) bells for the men. If you want to use more weight, go for it. I will be using at least a 24-kilo kettlebell each workout.

You will time your workout each time. Your bonus challenge is to beat your previous time for each workout. This is not a requirement of the challenge, just something you can use if you are looking for that extra challenge to track.

Workout #1

  • 100 kettlebell swings for time

Workout #2

  • 5 rounds of
  • 5 Goblet Squats and 10 kettlebell swings

Workout #3

  • 25 goblet squats

Workout #4

  • 2 rounds of 30 kettlebell swings and 10 goblet squats

This may not look like much but I can assure you that it is enough. If you complete the challenge you will end up completing a ton of goblet squats and kettlebell swings. A tighter backside and leaner legs will also come along with the program.

Below is a daily layout of the workouts:

30-day KB Challenge



Take the challenge!

Deciding to take on a fitness challenge can be a positive thing during these tough times. We all need a little push once in a while to see how dedicated we can be to something. Finishing a challenge can revitalize us and stimulate us to take on new challenges down the road. Take the next 30-days to do a little self-improvement.

Do you want to learn how to master the kettlebell swing and other kettlebell exercises? Drop us a note so we can help!


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