The 30-Day Kettlebell Challenge Workout has caught my attention lately, mainly because it only takes 10 minutes with two exercises. No one turns down the chance to try a shorter workout, I pounced on it.
The Kettlebell Challenge is the creation of Greg Brooks, A trainer for trainers and a qualified kettlebell instructor. Kettlebell exercises are highly skilled, so I enjoyed drawing on Brookes’ expertise with this and accepting that I might learn a harsh lesson along the way. We’re no strangers to the kettlebell challenge: One fitness writer took Toms’s Guide 100 kettlebell grabs every day for a week (and showed up a few bruises for their efforts).
If you’re already a fan of kettlebell exercises but prefer a challenging twist, we tested some of the best YouTube shows—like the 20-Minute Kettlebell Workout or the 7-Move Kettlebell Leg Workout. But if it piques your interest, read on to find out what the 30-day kettlebell challenge is and how I put it to the test.
What is the 30 day kettlebell challenge workout?
Created by Brookes and sent to Kettlebell exercises (Opens in a new tab), the 30-day kettlebell challenge workout should take 10 minutes to complete and uses two exercises. here they are:
- 20 x two-handed kettlebell swings
- 10 push times
Complete 10 cycles and decrease push-ups by 1 repetition each round until you reach 0, for a total of 200 swings and 55 push-ups. Easy read? Big nope. Although the time limit is 10 minutes, Brooks adds that it can take up to 20 minutes (this will depend on your fitness and ability). To stay on track for the 10, try to go every minute by minute.
Says Brookes, “For the past five years, I’ve used this kettlebell challenge to help motivate and generate some amazing results for people all over the world. With a little determination and will to succeed, you can replicate the benefits of this simple 30-day challenge.”
challenge accepted.
Brooks says you can add a rest day every third day if needed. “There are only two types of exercises you need to master (the perfect pair), and they both produce huge, full-body results in the shortest amount of time,” he says. “You’ll gain strength, add muscle, and lose fat.”
If you’re not familiar with these moves, learn how to properly do pushups and how to perform kettlebell swings before you try this challenge. If you are dealing with an injury, see a medical professional first.
Bell benefits
I love training with kettlebells. They’re great for mastering technical exercises like cleans, snatches, and one-arm swings, and for building balance, strength, and power. They can form part of strength training and cardio exercises, and exercises like kettlebell swings use most of the muscles in your body.
If you’re eager to try something new, I designed this killer workout using just four moves. I recommend perfecting your technique before lifting heavy coffee kettlebells, because you don’t want to lose control of one when it’s in over your head!
A review of kettlebell research you published Crimson Publishers (Opens in a new tab) It found that current research on kettlebell training strongly supports its benefits for cardio fitness, muscular strength, and power. Interestingly, there is a lack of evidence regarding load selection—how heavy to carry.
I Tried The 30-Day Kettlebell Challenge Workout To Build Strength All Over—Here’s What Happened
I decided to try the 30 day kettlebell challenge, and here’s what I noticed.
1. I felt overwhelmed
Yes, I was exhausted. However, I’ve been testing other workouts along with my own, so it was somewhat expected. I would recommend cutting back on other workouts if you plan on doing this challenge, as it is very hard on the body and the repercussions of overtraining go beyond the increased risk of injury. For example, some Research (Opens in a new tab) He explains that overtraining can affect the central nervous system, negatively affecting mood.
I completed the first two weeks without a day off, but the last two weeks, I added a break every three days (per Brooks’ advice). It wasn’t enough recovery time, so I dialed it back up a bit in my CrossFit sessions and supplemented the challenge with testing other short workouts and active recovery boosts (more on that later).
2. THE DOMS WAS REAL
DOMS (Delayed Onset Muscle Pain) is stiff muscle pain that you feel after a workout, usually 1 to 2 days after the event. If you have trouble getting out of bed after a big workout, and resort to crawling on the floor instead, you have DOMS.
It was thought that DOMS was the result of a buildup of lactic acid (a theory long debunked), but the real cause is micro-tears in muscle fibers, which lead to inflammation.
My body felt a bit tight at first, but that eventually eased as my muscles adapted to the workout down the line. However, my back and chest suffered the most. Luckily, I’m pretty good at dealing with my roots, so my lower back got away with it, but I did Not Escape from DOMS.
Pushups work mostly your chest muscles, shoulders and triceps, and kettlebell exercises work just about everything but with an emphasis on the posterior chain. Kettlebells are a hip-hinging movement, so you’ll be sending your hips back instead of sitting lower; This activates the posterior chain, including the muscles of the back, glutes, and hamstrings.
Most of the stiffness was localized in my back and chest, but my hamstrings felt sore after the first few days, too. Like I mentioned, it got better as my muscles got stronger, but the first few days weren’t pretty.
3. I added recovery
Search (Opens in a new tab) He tells us that untreated DOMS, especially if you’re new to your exercise technique, can increase your potential for injury and reduce your range of motion. Therefore, when taking on any fitness challenge, I highly recommend that you prioritize recovery; This can be a stretching session — like these motion exercises for hip pain — or even a good bedtime yoga class.
I love yoga, so I found it so relaxing to add an evening class to stretch my sore limbs. Why not try one of the best massage guns instead to soothe your DOMS?
4. I felt fitter
Hurt aside, I really enjoyed taking on the 30-day kettlebell challenge. I dropped weight to manage the high reps quickly, using a 15kg/33lb kettlebell and Just I completed the workout in 10 minutes on my best day and 11 minutes on my slowest.
It was incredibly hard, and I had to take short breaks, but I also felt stronger. I didn’t have any aesthetic goals going into the challenge, but I did notice a bit more definition in my shoulders, and my core has improved significantly in CrossFit classes. While I will never take on this challenge again, it definitely had a positive effect on my fitness and challenged me mentally as well – as all good challenges should.
Are you looking for more fitness challenges? Our fitness editor did 50 hamstring curls for a week, and a fitness writer did bicep curls every day for a week.
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