Join us for a kettlebell swings 30-day challenge to keep yourself motivated and having fun. Plus, join the Facebook group for accountability!
Serendipity. You’ve heard that term before, right? It’s a happy accident. And today’s post is just that — a happy accident. I ain’t gonna lie… last month has been haaaaaaaaard. And I’m sure I don’t have to elaborate much more than that since you’re already nodding in agreement. And for all intents and purposes, it looks like April will be just the same. So when I sat down to type up today’s post, I was struggling. I actually have four different posts I’ve started and stopped and started again because I just felt lost.
But then the happy accident occurred. I hopped on Facebook and lo and behold, I had a message from my friend Clarinda inviting me to co-host a 30-day challenge! A kettlebell swings challenge, no less. So of course I said yes. How could I possibly turn that down? We all know I love a good fitness challenge, as evidenced by:
- the plank challenge
- this arm and ab one
- the burpee one
- the triceps, push-ups, and jump squats challenge
- my total body challenge
- the supermans, squats, and twists one
- and the one that started it all — burpees, planks, and push-ups!
Whoa. That’s a lot of challenges.
In addition to my love-affair with fitness challenges, there’s great benefit to doing them in a “group” setting — even if it is virtual. A challenge group not only keeps you motivated but helps grow relationships and the feeling of connectedness we all so desperately need at this time.
All right — so let’s get on with it, shall we?? Presenting… the Kettlebell Swings 30-Day Challenge!
Kettlebell Swings 30-Day Challenge
Why Kettlebell Swings?
Kettlebell swings are one of the best exercises you can do. Much like the burpee, they pack a lot of punch. The way the bell moves through your body and your body moves according to the weight and momentum of the bell, this exercise hits your glutes, hamstrings, calves, core, and arms. It’s truly a total body exercise. When I can’t get my track kids out jumping or doing box jumps, we opt for kettlebell swings. They’re explosive and really work those fast-twitch muscle fibers — without you even realizing it. Added bonus — they’re great for cardio! You can raise your heart rate in no time with a few kettlebell swings.
The goal of this challenge is to increase the amount of kettlebell swings you complete each day. We’ll start with 15 swings and by the end of the month, we’ll be completing 115 swings. You can divide them up into sets if you prefer, or you can do them all at once. Your choice!
(2 if you want to get fancy)
If you don’t have a kettlebell on hand, you can use a dumbbell. If you don’t have a dumbbell, you can make your own weight with a gym bag, a backpack, or a pillowcase. Click here for instructions to make your own weight.
How to Perform a Kettlebell Swing
There are lots of common misconceptions and errors with kettlebell swings. The biggest one is that a lot of people tend to bend at the knees and use their body to build momentum. But a kettlebell swing is a hinge movement. That means, with soft knees, you hinge at the hips. If you’re squatting and not hinging, you’re doing it wrong and should readjust.
To do a kettlebell swing, set yourself up with your feet a little wider than hip-width distance apart. From here, you’ll want to hold the kettlebell at the top and hike it back like a football, keeping your knees soft but hinging at the hip. The momentum of the bell should bring you to a standing position and then you’ll continue that motion for however many reps are necessary.
The kettlebell swing is a versatile exercise and once you get the movement of it down, it couldn’t be easier.
Join us on Facebook!
Join the Facebook group! This is where you’ll log your workouts, chat with other challenge-takers, and have some fun. There’s no better way to build community and some muscle (plus cardio benefits!) than through an online, fitness challenge. We hope you’ll join us for this fun, kettlebell swings 30-day challenge!
That’s the kettlebell swings 30-day challenge in a nutshell! We look forward to connecting with you on Facebook and getting this party started. Oh — and the challenge starts NOW!
See ya in the group!!
Have you completed one of my challenges before? Which one?
Do you already work out with a kettlebell?