This Kettlebell challenge is scheduled for 4 weeks.
The first five days of each week, you will perform a movement that targets either upper body, lower body , core, or cardio.
On day six, you'll perform all five of the previous moves for a circuit workout.
and on the seventh day you will rest!
By the end of the month, you will be able to perform two workouts of 10 movements each, thanks to the general strength and endurance you will have acquired.
Now grab your dumbbells and get ready!
Day 1: Kettlebell Forward Lunges
- Stand with your feet hip-width apart. Hinge your hips to grab the kettlebell from the floor with your right hand.
- Raise the kettlebell to your shoulder by pushing your hips forward and propelling the kettlebell vertically by pushing your hips forward, then pulling your right elbow back and squeezing it to the side.
- Step your right foot forward into a lunge.
- Return to the starting point, bending at the hips to lightly touch the kettlebell to the floor; repeat on the opposite side with the kettlebell in the left hand.
Repetition: 30 seconds work, 15 seconds rest
Series: 4 (2 on each side)
Day 2: Alternating military presses with kettlebells
- Start with the kettlebells at shoulder level, palms facing out. Feet are hip-width apart.
- Press the right dumbbell overhead, rotating your palm away from your body. Lower back down to the deadlift position. Repeat on the left side. Alternate presses.
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 3: Swing with the kettlebell
- Start with your feet shoulder-width apart. Step your right foot forward about two feet, weight in your right leg. Hinge your hips to grab the kettlebell off the floor in your left hand.
- Push your hips forward as quickly as possible, propelling the kettlebell forward to chest height.
- Let gravity take over, bring the kettlebell back between your legs and continue swinging. Repeat on the other side.
Repetition : 30 seconds work, 15 seconds rest
Series : 4 (2 on each side)
Day 4: Alternating Lunges with Kettlebell
- Begin in a lunge position with your right foot forward, holding the ball of the kettlebell in both hands.
- Rotate your torso and swing the kettlebell over your right knee.
- Use your heels to lift off the floor, jump and switch legs so your left foot is in front and your torso and kettlebell are rotated over your left knee. Continue alternating.
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 5: One-Leg, One-Arm Kettlebell Toe Touch
- Begin by lying on your back with the kettlebell in your right hand, just next to your right shoulder.
- Raise your left leg and bring your right hand and kettlebell to the height of your left foot. Slowly return to the starting point. Repeat the exercise. Switch sides for the next set.
Repetition : 30 seconds work, 15 seconds rest
Series : 4 (2 on each side)
Day 6: Combine all of this week's moves
Each of these five moves targets a specific area of your body as well as your cardiovascular system, giving you a total body workout. The key is to get your heart rate up and keep your moves dynamic!
Day 7: Rest day
Phew, relax! You deserve a break.
Day 8: Kettlebell Burpees
- Start in a plank position with the kettlebells on either side of your hands.
- Jump your feet into a squat position, grab the kettlebells by holding them with your arms long at your sides, and jump.
- Land in a squat position, lower the kettlebells back to the floor, and jump your feet back into a plank position. Repeat.
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 9: Alternating Row with Kettlebells
- Start standing with your feet hip-width apart. Hinge your hips forward until your back is parallel to the floor, holding a kettlebell in each hand.
- Bend your right elbow and pull the dumbbell to your right side. Lower back down. Alternate sides.
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 10: Bent-over to Kettlebell Y Press
- Start standing with the kettlebell in your right hand at shoulder height.
- Step your right foot back into a curved lunge.
- Stand up straight and raise your right knee to a 90-degree angle, balancing on your left leg as you press the kettlebell overhead. Repeat. Switch sides for the next set.
Repetition : 30 seconds work, 15 seconds rest
Series : 4 (2 on each side)
Day 11: Squat jump with kettlebell
- Start in a squat position, holding the kettlebell in both hands at chest height.
- Do a light jump, positioning the kettlebell above your head.
- Return to a squat position and repeat.
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 12: Kettlebell Boat Hold with Bicycles
- Lie on the floor on your back holding the kettlebell (a light kettlebell is sufficient) at navel level. Raise your legs (parallel to the mat) and lift your shoulders a few inches off the floor.
- Pass the kettlebell between both legs to create figure eights.
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 13: Combine all of this week's moves
The point of combining these five moves is to target every part of your body (total body, upper body, lower body, cardio, core) and get your heart rate up!
Day 14: Rest day
Recovery days are just as important as training days. Remember to eat well and drink 1.5 liters of water per day. Relax and enjoy!
Day 15: Kettlebell Reverse Lunge
- Start standing with the kettlebell in your right hand. Step back with your right leg into a reverse lunge. Hold this position for 2 seconds,
- then pass the kettlebell under the right leg and catch it with the left hand.
- Raise your right leg, knee bent 90 degrees, balancing on your left leg. Press the kettlebell overhead.
- Return to center and repeat on the other side.
Repetition : 30 seconds work, 15 seconds rest
Series : 4 (2 on each side)
Day 16: Straight-arm plank, kettlebell pull
- Start in a plank position on the floor, holding a kettlebell in each hand.
- Lift the kettlebell, keeping your elbow close to your body, then return the kettlebell to the starting point.
- Repeat. Switch arms for the next set.
Repetition : 30 seconds work, 15 seconds rest
Series : 4 (2 on each side)
Day 17: Kettlebell Lateral Raise
- Start in a standing position with your feet hip-width apart. Hold the ball of the kettlebell with both hands.
- Lateral leg raise on the right side, while raising the opposite arm to shoulder level
- Return to center and repeat on the other side.
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 18: On-the-spot lunges with kettlebell
- Start in a bent lunge (left leg forward and right leg back).
- Hold the kettlebells in each hand (on either side) and bend your legs
- Jump to switch legs. Continue alternating.
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 19: Abs with Kettlebell
- Start on your back with your knees bent 90 degrees. Hold the kettlebell in both hands, touching your knees.
- Extend your arms and legs, reaching the kettlebell overhead and straightening your legs. Return to the starting point.
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 20: Combine all of this week's moves
You'll target your upper body, lower body, core, and cardio with this quick circuit - that's how change happens!
Day 21: Rest day
Feeling exhausted after this week's workouts? You should be! Remember to eat well and drink 1.5 liters of water.
Day 22: Alternating Lunges with Kettlebell
- Start standing with your feet together, kettlebells held at shoulder level.
- Take a big step forward, extending your arms out in front of you.
- Return to the starting position (standing) and change feet.
- Repeat on the other side. Continue alternating.
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 23: Single-Leg Kettlebell Push-Ups
- Place the kettlebells on the floor shoulder-width apart. Place your hands on the wrists of the kettlebells
- Lift and hold the elevated leg while doing the push-up. Hold for a second at the bottom, then raise back up. Repeat. On the next set, lift the opposite leg.
Repetition : 30 seconds work, 15 seconds rest
Series : 4 (2 on each side)
Day 24: Reverse Lunge with Rotation
- Start standing with your legs hip-width apart, holding the kettlebell ball at chest height.
- Step your right foot back into a reverse lunge and rotate your torso and kettlebell over your left knee.
- Extend your left leg, positioned at 90 degrees. Make a quarter circle and repeat the movement.
Repetition : 30 seconds work, 15 seconds rest
Series : 4 (2 on each side)
Day 25: Kettlebell Thruster
- standing position holding the kettlebell by its wrist at chest height
- start with a squat and return to a standing position and position the kettlebell above your head
- return to squat position and repeat
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 26: Kettlebell Twists
- Lie on the floor on your back holding the kettlebell ball in both hands. Raise your legs (parallel to the mat) and lift your shoulders a few inches off the floor.
- Begin the twits with the kettlebell in your hands and rotate to one side, then return to center.
- Raise the kettlebell overhead, then return it to center.
- Rotate to the opposite side. Continue alternating.
Repetition : 30 seconds work, 15 seconds rest
Series : 4
Day 27: Combine all of this week's moves
Be sure not to stop moving as you complete all of the circuit moves. You'll feel the burn in your upper body, lower body, and core, not to mention your heart rate will skyrocket!
Day 28: Rest day
You're close to the end of this challenge, which makes it even more important to take care of your body! Give your muscles a break so you can come back strong tomorrow.
Day 29: Combine weeks 1 and 2
Are you ready for a real challenge? Up the ante today by combining all the moves from week one with all the moves from week two for a seriously tough workout that will help tone you all over.
Day 30: Combine weeks 3 and 4
The last day of a challenge is no time to take it easy! Do all the moves from week three with all the moves from week four for one final total-body workout.
If you liked this article and it helped you to use and tame a kettlebell. Leave me in the comments, if you were already aware of these concepts and what is your experience on the subject.
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