300 Swings a Day for a Week

Kettlebell swings are an INCREDIBLE exercise.

They work pretty much every muscle in your body, and it requires a lot of energy to perform the movement…which means you’ll be burning a LOT of calories!

Adding kettlebell swings also promotes that coveted “after-burn” effect. That means that even after your workout is over, your metabolism will be higher and you’ll burn more fat for up to 24-36 hours….pretty awesome.

You’ll obviously need a kettlebell for this challenge. If you don’t have one, you can pick one up at pretty much any decent sporting goods store.

Here’s a great article with video explaining the kettlebell swing and how to progress up to it. If you’re brand new to swings, this is a great place to start!
Kettlebell swings are an INCREDIBLE exercise.

They work pretty much every muscle in your body, and it requires a lot of energy to perform the movement…which means you’ll be burning a LOT of calories!

Adding kettlebell swings also promotes that coveted “after-burn” effect. That means that even after your workout is over, your metabolism will be higher and you’ll burn more fat for up to 24-36 hours….pretty awesome.

You’ll obviously need a kettlebell for this challenge. If you don’t have one, you can pick one up at pretty much any decent sporting goods store.

Here’s a great article with video explaining the kettlebell swing and how to progress up to it. If you’re brand new to swings, this is a great place to start!

Here’s the Challenge:

Level I: If you’re not familiar at all with kettlebell swings, that’s OK! This week, your challenge is to just get familiar with the exercises and progressions. Typically, women will start with an 18+ pound bell, and men with a 26+.

Level II: If you have experience with the kettlebell but are still working on your form, your challenge is to complete 100-200 swings per day with proper technique.

Level III: If you’re proficient in the swing, your challenge is to complete 300 swings EACH day this week.

Rules: Break your reps up into as many sets as you need. Don’t allow yourself to work fatigued. As soon as your form starts to break, place the bell down and rest until you’re able to perform them with perfect form.

Here’s the Challenge:

Level I: If you’re not familiar at all with kettlebell swings, that’s OK! This week, your challenge is to just get familiar with the exercises and progressions. Typically, women will start with an 18+ pound bell, and men with a 26+.

Level II: If you have experience with the kettlebell but are still working on your form, your challenge is to complete 100-200 swings per day with proper technique.

Level III: If you’re proficient in the swing, your challenge is to complete 300 swings EACH day this week.

Rules: Break your reps up into as many sets as you need. Don’t allow yourself to work fatigued. As soon as your form starts to break, place the bell down and rest until you’re able to perform them with perfect form.

Kettle Bells