Summer bodies are made in the Winter... or Spring. Starting May 1st, we're holding another 10K Challenge - not a 10k run.. but 10,000 kettlebell swings.
We're opening it up to anyone who wants to join, it's free and the prize is a stronger, healthier, leaner body, just in time for Summer.
Each time we do this, it becomes more organized, so I'm pretty stoked for this year. We are finalizing an actually spreadsheet that you can print out. Each day will lay out a rep scheme for achieving your 500 daily swings, in addition, we will also include an optional daily conditioning or strengthening workout to be completed after your swings are finished.
Things to keep in mind:
1. This challenge is four weeks of intensive kettlebell swinging to test your grit and improve body composition.
2. The original creator of this program tested his athletes. Every lifter who completed this challenge increased lean muscle mass and conditioning.
3. After four weeks, you will have done 10,000 kettlebell swings dispersed throughout 20 workouts. You'll do 500 swings per workout.
4. Between sets of kettlebell swings, do one of the following: chin-ups, goblet squats, dips, or overhead presses. We will include additional and optional strength and conditioning workouts for this year's challenge.
5. Master your kettlebell swing form. It's not a squat. It's a hip hinge and a hip snap. The swings we will be doing are called "Russian Kettlebell Swings" meaning your arms should not travel above your shoulders.
Possible rep schemes will look like this:
25-25-25-25 x 5,
35-15-35-15 x 5
100 x 5
50-50-25-25 x 5
50-50 x 5
and the original 10, 15, 25, 50 x 5
Sample Conditioning:
4 Rounds:
30 seconds of Goblet Squats
Run 200 meters
Sample Strengthening:
5 Rounds:
10 Deadlifts (may use kettlebells)
10 Air Squats
We'll work on keeping equipment minimal, but if you have access to a full gym setup or additional equipment, barbells may be used in place of kettlebells at any time.
The biggest obstacle many face with this challenge is accountability - sticking to the program, especially the last 10 days. You get so close, I don't want anyone to reach 7000 swings just to not finish, SO FIND A PARTNER - get your bestie, spouse, neighbor, anyone in on this with you. Lay out a schedule for days to complete the swings and stick to it.
Motivational posts include the original program creator's
And for information from previous challenges, see these: 2015 | 2016
How to improve your kettlebell swing
Youtube some videos if you need some practice. I highly recommend videos by Crossfit Invictus.
I have offered some personalized Facetime coaching in the past, depending on the size of this year's group, I may post a few videos to walk you through and may review video submissions to check form.
Want to join? Comment below with your email. You may also email me directly at barbellinthekitchen@gmail.com with any questions you may have or to let me know you want in.
We do have a closed Facebook group for this challenge that I will add participants to. Last year we have several members from various countries around the world, I'm excited to see it grow even more this year.
