The kettlebell clean is one of the big foundational kettlebell exercises and together with this 30 day challenge you will learn how to perform it correctly along with its many variations.
The kettlebell clean is a compound exercise using all the major muscle groups. Performing the clean correctly will strengthen your entire body from head to toe and improve your posture, protect your lower back, teach correct hip hinge technique, burn calories and challenge your cardio.
I’ve put together this 30 Day Kettlebell Clean Challenge to help you master this often neglected exercise and also to better understand how to progress the different clean variations.
3 Steps to get started:
Accountability is important for the success of any workout challenge so:
- Download the challenge by clicking here
- Add in the comments below that you are “starting the challenge“
- Check-in daily adding that you “completed the workout” and any further comments or questions that you may have (I’ll be checking in daily)
30 Day kettlebell clean challenge
Each day we will be performing a different clean workout for a total of 30 days.
The workouts have been put together so they can be performed daily without the need for a rest day. However, should you feel that you need to take a day off then please do so, you can always extend the challenge to accommodate for the extra rest days.
You will notice that the workouts get more and more challenging as the days progress, this is done by increasing the repetitions and also the complexity of the exercises. If you find that an exercise is too difficult then simply replace it with an easier variation. Similarly, if the reps are too much then just do what you can.
The reps are designed to be performed in one go without taking a break or placing the kettlebell down but if you need to complete the reps in 2 or 3 smaller blocks with breaks in between then that is fine.
Each workout should take you less than 10 minute to complete so switch your focus on, avoid any distractions and push hard.
Do I need to warm up first?
The simple answer is yes, you should run through a general mobility warm up first just to lubricate the joints and also improve your joint mobility, which is important in and of itself.
Here’s a 5 minute joint mobility warm up…
Once you have completed the more general warm up above you can perform a few repetitions of the exercise that is included within your workout but with a lighter kettlebell or simply your bodyweight.
For example, the first workout uses the regular clean, so perform 5 – 10 reps with a lighter kettlebell on both sides first.
If you are more experienced and are using a challenging kettlebell then I’d suggest 2 sets of warm up reps, for example:
- 5 reps 12kg on both sides (warm up)
- 5 reps 16kg on both sides (warm up)
- 5 reps 24kg (started the workout)
What kettlebell weight to use for the challenge?
As with all weight training, always select a weight that allows you to perform good quality repetitions but also challenges you.
Women will most probably use an 8kg, 12 kg or 16kg and Men a 16kg, 24kg or 32kg.
As the exercises change each day you may need to use a different weight on different days. For example, you will be able to use a heavier kettlebell for the clean exercise than for the clean, squat and press.
Learn more: Buying the correct type and weight of kettlebells
What about using 2 kettlebells at the same time?
For those more advanced then you can perform many of these exercises with 2 kettlebells, one in each hand.
Unless you are comfortable using a challenging weight, Men 24kg and Women 16kg, then I’d focus on developing basic strength with 1 kettlebell first.
If you can lift heavier then I’d recommend starting with:
- Men 2 x 16kg
- Women 2 x 12kg
Those that are ready to start using 2 kettlebells will already have a very good understanding of what weights they can manage, the above is just a simple suggestion.
Should this challenge replace my regular workout?
If you are already involved in a regular workout schedule then you may wonder how this type of challenge will fit into your daily practice.
If you have been weight training for many years on a regular basis then you may be able to add this challenge to your regular schedule. Just be aware that the fatigue will build within your body over the course of the 30 days.
For most, just performing this challenge on its own and staying busy will be a perfect start. Consistency is more important than anything else so just completing this challenge will be a great springboard into other workouts and training habits.
Try to take each day as it comes and develop a habit of getting the workouts done, it will pay off in the long run 🙂
The 6 kettlebell cleans used in this challenge
There are 6 different kettlebell clean variations used within this challenge. Each variation will target slightly different muscles, movements and skills.
1 – Kettlebell Clean
The basic kettlebell clean is the first variation you need to learn. Based on the all important hip hinge movement pattern the clean predominantly uses the hips to elevate the kettlebell to chest height.
You will be activating your buttocks, hamstrings, back and core muscles during this exercise.
Many people struggle with this exercise, often banging their wrists or allowing the kettlebell to clash into the chest.
It is important to concentrate on using the hip snap to drive the kettlebell up vertically in front of the chest. Don’t loop the kettlebell up and over like with a kettlebell swing. Keep it close to the body.
Still having problems with the clean? Watch this…
Remember to ONLY use your arms to guide the kettlebell into the racked position rather than lifting with the arms. The hips do all the work.
One indicator that you are using your arms too much is soreness in the upper back (trapezius muscles) and also the biceps and crook of the arm.
If you find that the kettlebell is pinching on the back of your wrist then this is a kettlebell handle spacing issue rather than a form problem. The only way to fix this is to purchase a kettlebell with the correct dimensions as I suggest in my kettlebell buying guide here.
2 – Bottoms Up Kettlebell Clean
The bottoms up clean is a tricky exercise that I’ve included to help improve your technique. You will need good balance, alignment and core control in order to master this exercise.
The basic clean movement is the same for this variation except you flip the kettlebell upside down, squeeze the handle and balance the kettlebell for 5 – 10 seconds.
You will quickly learn how hard you need to snap your hips to get the kettlebell to float into position at the right height.
Be sure to keep your elbow in nice and tight to enable good alignment and stability. A strong wrist and grip is also important to stop the kettlebell from flopping over.
Warning: when first practicing this exercise be careful that the kettlebell doesn’t hit you in the face. Practice in a place where you can quickly drop the kettlebell if needed.
3 – Kettlebell Clean and Press
For the next kettlebell clean variation we are adding a press to the movement. The addition of a press at the top turns this kettlebell exercise into a full body movement challenging most of the muscles from head to toe.
The practical application of this exercise is also apparent, basically lifting something from the floor and placing it overhead.
The dynamic nature of this exercise plus the distance that the kettlebell has to travel makes this exercise very cardiovascular too.
You have two pressing options from the racked position either a static press which means keeping your legs locked and pressing straight overhead or by using the push press.
Here’s how to use the push press…
You are much stronger in the clean part of the exercise than the press part, it’s basically buttocks vs shoulders.
The push press, as demonstrated above, is an easier variation of the press and has the advantage of you being able to use a heavier kettlebell for the clean and press.
One final point. When performing the clean and press make sure you pause for a second or two in the racked position with the kettlebell against the chest before pressing overhead. Taking this extra time between the two movements ensures better technique and a second to reset.
4 – Kettlebell Clean, Squat and Press
Next we start to mix a few exercises together into a complex movement that will not only challenge more muscles but really increase your heart rate too.
You will need to switch your brain on for this exercise because there is a lot going on and mistakes can easily be made. If you are not happy with squatting or the clean and press then I suggest you practice those first.
You can work through the exercise like this:
- Clean to the chest
- Squat to the floor
- Stand and drive the kettlebell overhead
- Lower the kettlebell to the chest
- Lower the kettlebell to the floor
- Repeat
The complete movement should be performed at a nice consistent pace. No jerking. Just nice and smooth.
5 – Kettlebell Side Lunge and Clean
Now we move on to the more advanced exercises.
The side lunge and clean requires you to be comfortable with both the side lunge and the kettlebell clean exercises separately. If the side lunge gives you problems then use a different clean variation.
The introduction of the side lunge adds lateral movement to the exercise which targets very different muscles as well as helping to open up your hips.
You will achieve a lot more quad activation using this clean variation than any of the others.
Be sure to keep your back flat and core braced throughout the exercise to help protect your lower back and maintain good posture.
6 – Single Leg Kettlebell Clean
The final exercise is one of my favourites and requires a full kettlebell clean while standing on one leg.
You will achieve good glute activation as well as a strong connection through the sling systems of the body from hip to opposite shoulder.
You will probably find that one side is much more challenging than the other. If this is the case then start with your weakest side and let this guide how many reps you perform on the other.
Learn more: 5 best single leg kettlebell exercises
3 Steps to get started:
Accountability is important for the success of any workout challenge so:
- Download the challenge by clicking here
- Add in the comments below that you are “starting the challenge“
- Check-in daily adding that you “completed the workout” and any further comments or questions that you may have (I’ll be checking in daily)
Enjoy the challenge and I look forward to hearing from you in the comments below…
Day 30 completed. That’s it, all done. Thanks Greg, that was a good challenge.
Excellent, well done Duncan for seeing it through to the end.
Day 29 completed.
Day 26 completed. Just realised I did it wrong last time: I was doing a racked lunge, without the clean. This time required a lot more coordination and leg strength.
Day 25 completed.
Day 24 completed.
Day 23 completed.
Day 22 completed. That was harder. My right leg struggled to keep good form, being the weaker leg.
Day 21 completed.
Day 20 completed.
Day 19 completed.
Day 18 completed.
Day 16 & 17 completed.
Day 15 completed.
Day 13 & 14 completed.
Day 11 completed.
Day 10 completed
Day 8 completed.
Day 6 completed.
Day 3 completed. Pretty easy so far.
Clean challenge day 2 completed.
Clean challenge started today. Day 1 completed.
Day 29 complete
Day 27 completed.
Day 26 completed
Day 25 completed.
Day 24 completed
Day 23 all done.
Day 21 done. Could only get in 12 reps on each side within the time limit.
Day 20 complete. Now considering the 4 week challenge as I’ve enjoyed this.
Day 19 complete
Day 18 completed.
Day 17 complete.
Day 14 complete. No longer petrified of using 8kg weights on both hands. I could only do it comfortably using my right hand at the start.
Day 13 completed.
Day 12 Done but back to my 10 lb for these with the press! I can press the 20 on my right side but my left shoulder can’t do it…yet!
On Day 1 I had to use a 10 lb KB–at least on my nondominant side. Today, Day 11, I did the first of the 4 sets with the 10 lb and then completed the other 3 with the 20 lb. That’s a jump but I don’t have anything in between those two weights right now.
Day 11 completed.
Hello! I am brand new to the world of kettlebells, just managed to start the challenge and complete day 1. I know I am a little late to the 1st January party, but better late than never?!
Day 10 complete.
Day 7 complete.
Day 6 complete
Just started day 1. Also doing the other 30-day challenge and fat loss program (week 6).
On Day 1, these KB Cleans felt very awkward. I needed to lighten my KB to 10 lbs especially for my left (nondominant side). Missed Day 3 but completed Days 3 and 4 yesterday. Day 5 done today! Left side is still not quite as smooth as the right but the move is feeling easier and I need to find a slighter heavier KB!
Day 5 complete
Day 4 complete.
Starting today January 4th 2021
Day 3 done.
Day 2 checkin…bottoms up done!
Day 2 complete. I’m right-handed so just the one set of reps was straightforward. More practice needed.
Just finished day 3
Day 1 done! It’s a little trickier to do on my nondominant side, which is also significantly weaker having not rehabbed as well as I would have liked it to, after rotator cuff surgery several years ago.
Staring the challenge today Jan 01 2021.
Starting the challenge Jan. 1st, 2021 in Nanaimo BC, Canada
I’m starting the challenge on Jan 1 2021!
Greg, I did this challenge last July I the middle of pandemic. Look forward to doing it again in January 2021 with hope that pandemic may be over this year. TY!
I’m in on the Kettlebell Clean challenge as well. Starting January 1, 2021.
I begin January 1st 2021 💪🏻
Starting Day one! This is just what I need to get back to my workout routine.
starting jan 1 /2020. my goal is to complete the entire workout and finish with 20 pistol squats with good form.
Wow 20 pistol squats! That really will be a challenge.
Ready to start the Challenge January 1st!
Starting the challenge
Day 1! Looking forward to this challenge!
Excellent, welcome aboard Lisa.
Starting tomorrow.
Sounds good Peter 🙂
Okay, I’m in, started today…..12/12/2020
Starting the challenge
Beginning Day 1 tomorrow. 🙂
Day 1… done
Completed the workout 29
Will be doing day 1 tomorrow after I am done with weight training!
Completed the workout 28
Completed the workout 27
Completed the workout 26
Starting tomorrow and can’t wait to add this to my other routines as I’m getting back into school.
Finished day 30 – thank you, Greg!
Well done Ron
Thank you for this challenge! I used it as a finisher after exercises provided by your app. I’m all in, Greg!
Wow! an almost consistent 30 day workout. Completed day 30 today. Thank you Greg, your layout and detailed information are truly helpful. I am feeling fairly well and now considering the squat challenge in order to strengthen these legs and improve balance. Again thanks a million.
Brilliant, well done Flora
Completed the workout 25
Days 28 & 29 completed.
Day 30 completed, I forgot to report. It was a great challenge, I can’t wait for the next one, it is very motivating to be part of this.
Excellent, well done Isabelle.
Completed the workout 24
Day 28 completed.
Disappointed that I couldn’t completHappy e the challenge. Day 16 right knee swelled up, been on Rice and doing exercises with physio . Waiting for X-rays- possible arthritis . Looking forward to a new monthly challenge when a bit better.
Clean challenge completed!! Thks for encouraging a daily habit of exercising. Look forward to your next challenge & are really enjoying & learning from your weekly newsletter.
3 more days to go for me (I missed a weekend)
Completed day 27.
Day29+30 completed
Thank you
days 29 & 30 done! 7/30 at 4:11 USA time!
Clean challenge complete! Thanks so much for these challenges! Looking forward to the next one.
Brilliant, well done Michelle
Days 27, 28 and 29 completed. really hard.
Completed the workout 23
I finished the challenge! That was great! What’s the next one, Greg? 🙂
Completed Day 30… yay
Completed 30 days!
Last post I mixed up the day of my fav new move Which is Those side lunges that really work the inside thighs. Still feeling it. Will be incorporating that move into my weekly routine.
Next Challenge. Plz!!
Completed day 26
I started and completed this challenge as a daily challenge… 1st one I have tried. Found the side lunge clean was one of my favorites. Still have much to learn and practice.
Well done Claudia
Completed the workout 30! Thanks Greg, really enjoyed this challenge. I’m going back to my S&S/TGU routine at the weekend and I’m looking forward to seeing how that goes.
Excellent, well done Nigel
Thanks, Greg for this excellent routine. I am 71 and have had a left shoulder issue for 4 years with pain, instability, and weakness. This routine using a 16kg KB has gotten me back to a 90% level. I plan to continue with a heavier KB. I suspect continuing this and including the windmill will get me very close to 100%.
Day 30 complete. Good Times! Thanks Greg 😊
Days 12 & 13 completed
Challenge completed. Motivated to go one with KB. Like your website and looking forward to the next challange. Thank you very much
Well done Gerard
day 30 completed! Thanks, Greg for another great challenge.
Completed the workouts 28 & 29.
Day 30 complete!
Day 30 completed. Clean, Squat, Press, 20 reps L&R. Thanks Greg.
days 27 & 28 done yesterday
DAY 29 & 30 DONE!! Great experience AND THANK YOU Greg for the knowledge AND support!
Congratulations Karen
Day 29 complete
Completed the workout 22
Day 25 completed.
day 29 completed
Day 29 completed. Single Leg Clean, 15 reps L&R.
Ta da!! Challenge complete✅
Side lunges were the most difficult for me. Bottoms-up are improving. Thank you, Greg!
Excellent, congratulations Sandy
day 29 completed. I supstituted side lunges instead of single leg lift.
Day28 completed
Days 29&30 – completed!
What’s next challenge?
Brilliant, well done Zoe.
Day 28 Done. Yay. 😉
I did enjoy day27. Still small ache In inner thighs. Never had any of my workouts
Hit the inner thighs as that. Will def add that move into my routine after this challenge !!
Day 28 complete
Completed the workout 21
7-28: Day 28 complete.
day 28 completed.
Day 28 completed Clean and Press, 25 reps each side.
days 25 & 26 done
Day 27 complete. Needed to drop the weight to complete the task.
Completed the workout 27. 1st set looked like I’d had 8 pints of Special Brew. Only 4 pints by set 3
Day 27 – balance exercises are always tricky, but good for core 😄
Day 24 completed
day 27 completed. It was not pretty. I don’t like single leg anything which means I should practice it more. 😁
Day 10 completed
Day 27 completed. Single Leg Clean 2 x 5 each leg.
day 27 completed. heavy exercise for my left side
Day27 completed
7-26: Day 26 completed.
7-27: Day 27 completed.
Days 22 and 23 completed.
30 days completed with 25 lb bell.
16 kg bell to be delivered tomorrow
Should I start over at day one with the new bell?
Yes you can do Phil, or use it for the squat challenge for a month
Days 19-26 completed!!
Days 24, 25 & 26 completed. Great challenge.
Completed the workout 26
Day 27 & 28 complete. Balance issue with single leg. Used slight opposite toe touch to stabilize move. 22 lb bell in motion!!
Day 26 completed. Side Lunge and Cleanm 15 reps L&R.
Day 9 completed
day 26 completed
Day 25+26 completed,
also Day 24, but cant see my Comment
Day 27 – kettlebell single-leg clean. I felt like I was drunk, swaying in all directions 😀 😀 😀 but I really liked it – it involves a lot of muscles especially stabilizers. It reminds me to return to Bulgarian lunge.
Day 25 complete..got to 22 reps each side and some extra effort to push the remaining reps out. (Any coincidence 25 reps on the 25th day).
7-25: Day 25 in the books!
days 23 & 24 done
Completed the workout 25
Day 22 completed.
day 25 completed
Day 25 complete! Cleans are definitely smoother
Day 25 complete cleans are definitely smoother!
Day 8 completed
Day 22 complete
Day 25 completed. Clean, 25 reps L&R.
day 25 completed. Thought it would be an easy one and used the heavier kb. Without rest it still made me breath harder.
Day 24 complete and week 4 complete of 12 week MBP.
7-24: Day 24 completed.
day 24 completed
Completed the workout 24.
one day left, day 29 of 30 complete!
Day24 completed
Day 24 completed. Clean, Squat, Press, 15 reps L&R. Safely home from Scotland to Portsmouth, only 3 detours, one on the M6, one on the A34 and one on the M27 adding 2 hours to the journey (9.5 hours total).
Day one (1) of Kettlebell Squat Challenge Completed
Day 25 & 26 done using 22 lb bell. Have gained ground overall!
day 24 completed
Day 7 completed. 19 each side, 24kg
Day22+23 completed
2 days left, then going to double up
day 23 completed.
Days 21, 22 & 23 completed. Getting harder. I never practiced the side lunge and clean before. Great exercise.
Day 21 completed.
Completed the workout 20
Completed the workout 23.
Day 25 & 26 – done.
Big challenge today – switch from 8 to 12 kg for the lunge. I have to work on the technique.
Good luck Zoe!
7-23: Day 23 completed.
Day 22 complete – liked learning a new movement. Will definitely be adding it to my workouts!
2/3 of the way through the clean challenge-am approaching the side lunge tomorrow with a bit of trepidation
day 23 completed
Completed the workout 22
Completed day 20.
Completed the workout 19
day 19 & 20 done
Just completed Day 22… I like the new exercise (side lunge & clean) 👍
Thanks Matthew but it does take some practice 🙂
Day 25 & 26 done this a.m.
Low back is tightening up. Almost done!🏋️
7-22: Day 22 completed.
Now THIS is a Challenge! I like it!
Day 23 & 24 done. Used 22 lb bell this time for bottoms up. Left hand okay until last 4 reps. Wobbly! Stayed with 22 lb for C/S/P. Feeling productive!!
Day 28 done.
Starting the 12 Week program on Saturday
day 22 done. First time ever doing side lunges and clean. Went well.
Day 6 completed
day 22 completed
Days 22-24 – done 🙂
Yesterday I did 3×8 instead of 3×5 clean, squat and press 😀 and this was the first time I used 2×8 kg bells
Well done Zoe
7:21: Day 21 complete.
Day 21 complete – 15 reps/side
day 21 done
Day 19 completed.
Completed the workout 21
Day 21 & 22 completed using 22 lb bell. Good addition this week!
Day21 completed
Haven’t commented for a while, but completed all workouts up to day 20 ! Cleans have never felt so good! Feeling smooth, effortless and strong. Gone and ordered a heavier kettlebell!
Brilliant, well done Simon
day 21 completed
Day 5 completed
Day 20 complete!
Day20 completed
Completed the workout 18
7-20: Day 20 completed.
Completed the workout no.20. (Typo yesterday, should’ve read 19)
Completed day 18.
Complete through day 24, feeling the difference!
Day 18 complete
Day 20 complete. Loving it!
completed day 20
Day 4 completed
day 20 completed
days 17 & 18 done. I’m still recovering from bunion surgery so I can’t do the other programs. ;-( I’m doing low impact youtube videos though! Feels good to be using the bells!
Completed Day 19
7-19: Day 19 completed.
22 & 23 done.
Days 18 and 19 completed.
Day 3 completed
completed day 17
Completed the workout 17
Completed the workout 20. Feeling stronger. There’s method in this! 🙂
Day 20 done ✅. 10 to go!
day 19 completed. My left shoulder is doing really well. Pain free for ten days now.
day 19 completed
Hi Greg,
Inspired by your article “Why Does Kettlebell Training Work?” I realized that there is one more benefit:
You save time and money. Time because you can train whenever and wherever you want to and money – you invest just once in buying the kettlebells.
I spent 10 days holiday in the countryside and I trained every day – just because my kettlebells were with me 🙂
So, days 12-21 completed.
Well done Zoe
Slowly catching up. Day 15 using 10#’s, day 16 using 15#.
7-18: Day 18 completed.
Days 17 & 18 completed!
Completed the workout 16
Days 21, 22 and 23 completed. Clean, Squat and Press 90 secs, Side Lunge and Clean 30 reps, Bottoms Up 48 reps.
Completed day 16.
Completed the workout 18
day 18 done and dusted
Day 18 & 19 complete. Staying with 22 lb bell as I am working on 2 other challenges at the same time.
Day 16 complete.
Day 2 complete
day 18 completed. sometimes forget the squat but made all the reps
Day18 completed
days 13 & 14 done. 14 was 21 reps each side
7-17: Day 17 complete.
completed the workout 17
Days 15/16/17 completed. the heart is really pumping so quickly with kettlebells.
Missed day 15 due to yardwork but struggled through it today. will use lighter weight next time.
day 17 completed
Day 17 completed… getting harder 😉
On holiday in Scotland, recovering from 500 mile drive. Days 19 and 20 completed. Clean and Press 40 reps + Clean 50 reps.
Well done Keith, enjoy Scotland
Day 21 done.
12 per side
Whew!
Sorry I haven’t been checking in daily. Off schedule by one day, but loving this challenge. I have some lower back pain issues, but mobility exercises followed by the daily challenge are a big help.
Day 1 complete
day 17 completed
Starting the challenge
My question yesterday wasn’t clear re bottoms up. Is it cheating if the bell is cleaned off the ground with handle vertical? Probably is since it’s somewhat easier.
Yes Sandy, that is how I perform the movement
starting the challenge
Day17 completed
Days 14, 15, & 16 completed!
Day16 completed
7-16: Day 16 completed.
The KB clean will become a regular feature in my routine!
Days 11 & 12 done. worked in nicely with Fat Loss program week 1 Thursday.
Completed the workout no. 16. Back to feeling my old self today!
Day 16 & 17 completed using 22lb for cleans and 20lb for bottoms up. Strength is growing!
Sorry I haven’t checked in for awhile, but completed Day 15 yesterday AND have been able to go up in weight!! 🙂
Excellent, good progress Karin
Day 20👍
day 16 completed
Hi Greg.
Just finished day 16. Question: is it cheating to have the bell handle north/south when doing bottoms-up?
Well I guess then it’s just a regular clean Sandy.
day 16 completed
7-14: Day 14 completed;
7-15: Day 15 completed.
Day15 completed
Completed the workout 15
Completed the workout 15. Felt fatigued today but got my workout done. I think week 3 will be the hardest week.
Well done Nigel
Complete through day19.
Installed a chin up bar in the garage to further the “pulling “ effort. Been many years since I hauled myself over a bar
Sounds like a good idea Phil
Day 14 completed!
Completed day 15 and into week 3 of MBP..things are getting more challenging and enjoying it.
Great, well done Jim
Day 15 done. Still sticking with 22lb bell. Also, FANTASTIC workout generator AND app! Love them both!! Thank you so very much!
Completed day 14, now the challenges begin.
completed day 14.
day 15 completed; I loved this combination
day 15 completed
Day 14 complete, I am also noticing that the bottoms up are getting easier.
Completed days 13 and 14
Late starter – days 1 & 2 completed
Week 2 completed, on track. Also doing the Australian stadium stomp challenge. As it is virtual this year, for obvious reasons, the challenge is to complete 25,000 steps in one month. Because they understand we won’t be able to get to flights of stairs easily, they accept squats, step-ups, lunges and walking/jogging uphill. So I count all my clean exercises as part of this. So far, I have 20, 306 steps.
That sounds like a fun challenge Zoe 🙂
Completed the workout 14
Days 13 and 14 completed. 90 seconds is a long time but it was worth it.
Yes, getting more challenging now Isabelle
Day 14 completed with 22lb bell. I broke it up into 10 reps x 3 sets each side. Sorry about not using the 90 second request!
Day14 completed
Completed the workout no. 14.
Completed day 13.
Apparently I skipped a day somewhere… Day 20 complete. Started with 35# and have progressed to a mix of 45# and 52#. Looking forward to the next week and a half.
Great progress Hudson, well done
Day 18 completed. Clean, Squat, Press, 24 reps. Victim of success, I now squat deeper so I have to work harder!
That’s right Keith 🙂
day 14 completed. Haven’t posted the last few days but haven’t missed a day yet.
Days 12&13 completed.
day 14 completed
Restarting today – was out of town for 10 days, not able to travel with my KB. Here’s to Day 1 again!
Welcome home Adam
Day13 completed
Finished day up to day 13! Bottoms up are getting easier!
7-13: Day 13 completed
Completed the workout 13
Completed the workout #13. Starting to feel those forearms burn holding for the full 10 secs!
Day 12 completed.
Days 11, 12, & 13 completed!
Day 17 completed. Bottoms Up 24 reps each side.
Day 12 done
day 13 completed
Completed day 12
Days 11 and 12 covered.
I’m in … as a late starter
Day12 completed
Completed the workout 12. My hip hinge for swings has always been OK but been less happy for cleans. I feel this is benefiting from some regular Practice.
completed day 11.
Finished day 11. Have not posted every day. No problems any more with Bottoms’s up balance.
Day 16 completed. Clean, 25reps each side.
Day 12 & 13 completed using 22lb for clean/press and 20lb for bottoms up. Left grip is improving!!
day 12 completed
Days 9 & 10 done!
7-11: Day 11 completed.
Completed day 11
Completed the workout 12
Day11 completed
day 11 completed
Completed the workout No.11
day 11 completed
7-12: Day 12 completed
Day 15 completed. Clean, Squat, Press,10 reps each side.
Days 1-11 complete!
Day 11 of the challenge completed and Muscle Building Prog. week 2 completed. The workouts are great and the recovery is okay as well…staying with 20kg until I can purchase more weight with my preferred manufacturer which happens to be out of stock in those sizes at this time. 2 thumbs up with the new KB Workout Generator Trainer. I like the versatility, visual demo’s and the details of each exercise. Thank you Greg.
Day 10 completed.
Day 11 completed!
Completed days 9 and 10
7-10: Day 10 completed.
Day10 completed
Completed first ten days… harder than it sounded, but am enjoying it
Well done Matthew, keep going
day 9 done, 15#,
1st sett added 15 pushups on knees
2nd set 15 goblet squat
3rd set 15 suitcase rows
Day 10 completed! Form was going a bit on the last few reps of the final round. I was using a 12kg. I had to reset.
Completed the workout No.10
Day 9 completed.
Day 10 & 11 done with 22lb bell. Feels good!
Day 15 done
Day 14 completed. Clean and Press 90secs each side.
day 10 completed. still like it
Good morning, hope I’m not too late. Starting the challenge today.
Never too late Annette
Days 8 and 9 in the bag.
Day 10 complete
Thanks for your comments on overloading the hip movement. By combining the clean challenge with a session of rowing and swings my lower back started getting sore – now I understand why. I ll carry on with the challenge but leave out the swings and rowing and combine with something else– maybe TGU
7-9: Day 9 completed.
Good morning, 1st 10 days completed !!
Starting the challenge.
Day 9 completed
Day 8 completed
Actually it was Day 9, the dreaded bottom’s up but I am improving!
Started the challenge.
Completed day 1 – thank you, Greg! Still doing my regular kettlebell routine too.
completed day 2
completed day 3
Completed day 4
Day 5 and 6 in the books!
Days 7 & 8 in the books.
Day 9 done!
Day 10 done and in the books. Added a twist of the feet during the press to activate other muscles.
falling behind, so catching up a tad with days 11, 12, 13, 14 over the weekend and today.
day 7 done
Day 14 complete. 23/22 reps. Ugh!
On track! Loving every minute! Day 10 completed 😎
That’s great Zoe
Ok, I will get it started tomorrow. Thanks.
Day 9…completed the workout! …and for the first time my bells didn’t fall down from the bottom’s up position. Progress visualized 🙂
Day 9 done with 20lb bell. Will continue to work on my left hand grip!
I’ve just had a look at the excersises and I’m starting this tomorrow.
Day eight completed.
Started the challenge on July 1. Haven’t missed a day yet. I’m a huge believer in Russian KB….best fitness plan ever.
Well done Heather, keep going
it’s never too late to start…going for it tomorrow morning.
Completed the workout No. 9
Completed days 1-8 with 15lbs kettlebell.
Just completed my 9th day using 35lbs (16kg). Very surprised at how sore I have gotten with so few movements! Really enjoying the routine!
Excellent, well done Charles
Started on day 1, completing everyday! Great challenge, stoked to see what’s next!!
day 9 compleet
day 9 completed
Day 13 completed. Bottoms Up, 20reps each side.
Morning! Day 8 completed.
Day9 completed
7-8: Day 8 completed.
Completed days 5, 6, 7 and 8.
Day 9 done. Better control on the bottoms up KB cleans so – increased weight on bottoms up by 50% 🙂 to 15 lbs
Well done Arleen
Day 8 done.
Completed the workout 11
Day8 completed
Day 8 done w/24 kg (push press). Paired with max bw squats x 2 mins.
oops forgot to log in – up to date!
Thanks Ursula 🙂
day 7 done, 15# x 15 reps, 10# x 5 reps, right
same on left side
Day 6 done 7/7
Completed the workout, day 8. The first challenging day for me at this weight but done!
Day 8…completed the workout!
60 sec k-clean done
day 8 completed
Days 1-8 complete!
Day 8 using 22lb bell. Think I will stick with this but 20lb for the bottoms up!
Day 13 done. Curve getting steeper!
Day 12 completed. 30reps.
Day 7 I managed 18 Reps in the 60 second clean segment. 10 with the 16 kg, then I dropped to my 12 kg. Should I have carried on with the 16 but with more resetting?
that’s each side
Nope, you did the right thing Jules.
Days 5, 6, 7, and 8 completed. These were compressed as I went to the hairdressers for the first time in four months and wanted to enjoy my hair for a few days before getting it sweaty again! Hopefully some of you understand. Thanks Greg.
day 8 completed: my left shoulder is damaged, while I have no problem doing the clean, press is harder to do, it’s also weaker naturally, I could only use the 20lb kb for now and do push press on the left side, while doing the press with the ride side. But it’s still good because I’ve come a long way from not being able to use the left arb because of shoulder pain to doing this.
I’d avoid all overhead work on the bad shoulder Monika while it heals
I don’t know if it ever will. I’ve had it for years. Calcific tendonitis. I need to keep it moving so that it wont get stuck again. Exercises helped me so far. Of course I can’t do as much as I want and not as heavy either on that side.
day 11 completed , have not posted every day ,feeling very good with this thank you Greg
Excellent, well done Martin
Days 9, 10 and 11 – done! 💪
Day 7 done yesterday just after dinner (the only meal of the day yesterday)
Day 8 done
7-7: Day 7 completed.
Completed days 3, 4, 5, 6 and 7. Haven’t posted in a couple of days.
Day 5 yesterday and day 6 today completed
Completed days 5 & 6
Haven’t been posting daily but week 1 complete!
Well done Michelle
Day7 completed
Day 7. Going from 3×5 24kg cleans to one minute per side is a big leap. Managed 18 before come loss of form at about 45 seconds. Should have used a 20.
Yes you can change the weight for this Stephen, or just take your time and do what you can.
Day 7 done. 24kg. Paired with push-ups 3×15 and 24kg rows 3×6.
Completed workout 7. First week done!
Days 6 and 7 done.
Day 7…completed the workout
Day 7 with 22lb bell. Love the move!
compleet day 7. 25 reps left and right
Days 5-6 done, behind by one day.
Day 11 completed. 40reps.
Day 12 done. Whew!
Started the challenge (yesterday – July 6)
day 7 completed: I did get 30 reps total 15 on each side without rest. Does that sound about right? I didn’t want to rush the reps.
Yes that is excellent Monika and what I tend to aim for.
Thanks, Greg!
Are you going to do a snatch challenge at some point? 😁 Please?
Maybe Monika but I have a few others in mind before that 🙂
Looking forward to future challenges. 🙂 Thank you!
Day 6 (forgot to post yesterday) and Day 7 done
Day 12 done!
7-6: Day 6 completed.
Day 6 done w/16kg.
Completed the workout 10
days 3,4,5 and 6 completed
Starting the challenge
Day 6 with 20lb bell. Grip strength needs work on left!
Oops! Getting started a bit late. Day 1 done.
Better late than never Joan
Completed the workout No. 6. Hard holding the bell for a pause in the racked position with my left, but did it.
I have been doing the daily workouts. On Day 7, tomorrow for me, it says Kettlebell Clean 60 seconds. Do you do as many as you can in 60 seconds or do you hold one for 60 seconds?
As many as you can Ron, goal is 30 reps
Day 6…completed the workout!
Day 11 done.
Day 11 done! (I started early) 🙂
Day 6 complete!
Completed Day Six…
day 6 done. I had to separate the challenge from my 12 weeks for women program today, which I do first. It took a lot out of me today. Week 4 day 1 with 12kg kb. Before I used the slightly lighter 25lb kb plus I walk the dog first thing in the morning before doign the kb workout.
Day 10 completed. Clean and Press 30reps.
Day6 completed
Day 5 done.
Day 8 – completed
Day 5 completed.
10 Days down, tomorrow is Kettlebell Clean 4×5 reps. no sweat
Well done Eric
day 5 done!
Day 5 done
7-4: Day 4 completed;
7-5: Day 5 completed
Day 5…completed the workout!
forgot to post previous days but completed days 1-4 and persuaded the wife to join me too! will do day 5 short!
Well done Simon
Day 5 complete
Day 4 completed. Still struggling with balance.
completed day 4 today while supporting bell at the top.
Day 4 done w/16kg. (Forgot to log yesterday) Day 5 done w/24kg.
Days 3 and 4 completed today
Day 5 completed
Completed the workout No. 5
Completed the workout 9.
Day 7: Did 16 & 17 cleans (left, right) with 16kg.
Stayed with the 20lb bell on day 5. Maybe increase weight a bit after first week?
Day 9 completed. Bottoms Up x 32.
Day5 completed
Day 10. Cruisin’ right along.
Hi Greg,
Just completed day 7. Bottoms up from the ground are super humbling. This is great practice for me. Perhaps by the end of the challenge I can manage a few decent ones. Thank you
day 5 completed. Feels like the kb is floating up into the crock of my arm.
Completed next couple days
Days 3 and 4 done.
Day 5 completed!
Day 3 completed yesterday 🙂
Day 4 completed
Completed days 3 and 4.
Day 3 and 4 workouts completed
Day 4 done. The bottom up is telling me my left side is weaker than my right.
Completed the workout 8
Day4 completed
Days 6 and 7 – completed
Day 4…completed the workout. Happy Independence Day from the US!
Days 8 & 9 completed
Completed the workout no 4
Completed day 2. Those bottom ups are a real test of total body stability and wrist strength. I did it with a 20kg kettlebell. I am also on week three of the Fat loss kettlebell program.
Gregg, could you share some more strategies (apart from the video) to help us to ace those bottom ups😊😊
Completed day 4. Trialed a 20lb bell instead of the 18lb today and seems okay!
Day 1 through 4 completed
Forgot to post yesterday. Day 3 complete, and week 3 fat burning done too.
Day 4 completed today.
Day 8 Clean and Press completed.
day 4 completed
Day 4 done. Definite improvement in my Bottom’s Up!
Yesterday I did day 2 in the morning, day 3 in the afternoon (difficult to keep balance). I just did day 4, it was easier than yesterday to keep balance!
7-3: Day 3 completed
Day 3 done + one session with the app. The app is fantastic!
Starting the challenge
Day 4 done. Feeling more control with better form; will up the weights by next week 🙂
Day 5 done.
Day 3 done. Thank you Greg.
Completed day one today with 20kg kettlebell. Pretty easy . Completed it after my regular routine on the fat loss kettlebell program
Day 3 completed this morning
Round 3: done!
Day 3 complete. Also, week 1 muscle building program completed. Will update next week. Working with 20kg. until I can procure something heavier. Thank you Greg I will use my better judgement and not over do things. Good form comes first.
Day 2 and 3 complete!
Completed the workout.
Day 3 … completed the workout
Completed the workout 7
day 3 done!
Day 3 completed with 24kg. Paired with 100 push-ups.
Just started the Challenge yesterday in South Carolina. Why is there not more info on the bottoms up clean? It is not an easy move.
Good Success to all.
Hello BK, I’ve included a video and more on the Bottoms Up Clean in the article above
Starting the challenge to improve upper body strength and coordination.
Day 3 completed,
sorry for my english, but i have a question.
Should the cleans be “dead cleans” (paused/little touch at ground), or with a little momentum (hand changes every 5, with “one handed swing”) like swings?
Thanks
Dead cleans are the best ones to begin with Thilo, they give you time to reset
thank you
day 3 completed. My biceps are sore from yesterday’s bottom’s up cleans.
Too much arm and not enough hips Monika, keep those arms straight too at the bottom of the exercise
OK thanks for the feedback!
Day 3 done. Combining with 2km row and 100 kb swings for as long as I can. Trying to do with 24kg and 20kg for more technical moves.
Careful Riaan, cleans, swings and rows (on a machine) all use the deadlift movement pattern.
Woo! Day 1 complete
Starting the challenge today with day 3
Day 2. It was more about balance than weight. Is it ok if I use opposite hand just to touch it on top of move to bring it into balance? Right hand is better
Using 16 kg
Perfect Antonio
Yes Antonio and I would encourage that at first
day 2 and 3 completed
Day 7 completed. Used Lighter KB due to muscle fatigue caused by shifting 60cm x 60cm paving slabs which apparently weigh 40kg +.
Day 5 – completed
Day 2 completed. I didn’t think I was able to do those but I improved as I went along. 🙂
Day 3 completed!
Hi,
I did day 1, 5 reps right, no pause, 5 reps left, no pause, 5 reps right…
Is that right?
Thanks!
Nat, woman, 48 yo, using a 12 kg
I just saw my first comment, please forget this one, thank you!
Gregg, could you clarify if there’s any rest within the workout?
Only if needed Kay
7-2: Day 2 completed.
Day 2 complete-ish. Couldn’t do a bottoms up (12kg), had to support the kb at the top with the other hand. Something to work on!
yes, I did complete the workout!
Wow–the bottoms up is tough–just can’t get it to balance! harder than it looks.
I forgot to comment yesterday, but did Day 2 — a lot of wobblies with the bottoms up KB clean :D. I also just finished Day 3. I got bruises on my forearm from Day 1 so I took a video of myself and saw how horrible my form was. I rewatched Greg’s videos several times and my form is better today, but not yet perfect…. more practice to do
Checking in Day 2 done
Day 2 done with 16kg.
Day 2 completed!
I am going to start tomorrow
Days 1 and 2 done. Bottoms up is not easy until you understand that the hips movement is crucial.
Day 1 and 2 completed
Starting the challenge!
completed the workout part 2
Hello, lam on a holiday and start on monday 13 Juli.
Done! July 2.
Day 2 completed. Would it be beneficial to do the 30-day squat challenge at the same time?
I’d focus on one at a time Vallery
OK will do just that as I am also walking 4-5 miles each morning and doing other workout exercises
Day 2 complete
Completed the workout 6
Starting the challenge today.
completed the workout
Started the challenge yesterday😁. Completed yesterday and today😉
day 2 done!
Day 7 in the books
Day 6 complete. 45# KB
Days 1and 2 done.
Starting the challenge today!
Day 2 Completed. Dropped down to 16KG for the bottom up clean. All good although holding in place for 10 secs is challenging!
Day 2 completed. Struggled a bit to start with my left hand. Much easier with my right, and oddly easier with my left after I’d worked it out with my right.
Then did week 3 of 12 week fat burning. I’m glad I did the cleans first! 🤣
Day 7 completed
25 reps left hand
26 reps right hand
I have ordered a 16kg bell. My 12 kg bell seems a bit light
Well done Phillip, those are good numbers. It is surprising how much stronger you get once you master the technique.
I started…..
Completed day 2 training
Started the challenge yesterday and have completed workouts 1 and 2. From doing the bottoms up cleans it is clear which hand has the better grip strength!
Been doing the one kettle bell a day program and decided to try this 30 day challenge. So far the bottoms up clean is difficult trying to keep the bell steady at the top.
Completed Day 1 yesterday, completed Day 2 today.
Day 2 complete.
Day 2…completed the workout. I found that especially with my left (non-dominate) hand, the kettlebell falls from the bottom up position to a racked position. I think it may have happened once with my right hand, but on 3/8 reps with my left. I assume this is either due to poor form or just strength in the hand/wrist itself that I have not developed yet?
Starting the challenge
PG Day 2
2nd July Bottoms Up KB Clean
Tough with only 8kg KB
Started today. Missed day 1 so I’ll add a day at the end
Day 2 in the books.
Starting the challenge today!
Cheers Greg!
I have started the Challenge. D1 and D2 completed
day 2 completed. I did my 12 weeks kb program first. Bottom’s up cleans are fun! Since I’ve never done that before (as far as I can remember) I used the 15lb kb for the first round. Since I loved it and it was easy, I did another round with 20lb kb, and a third round with 25lbs. That was the max my left arm/wrist could handle in a safe way. I have shoulder problem on the left side. Anyway, thanks Greg! Loved it. 🙂👍
Starting today
Starting challenge
Starting today. Looks like a grea5 challenge
Finished Day 2. I had to go extra low weight, otherwise I couldn’t keep the kettlebelt in a straight bottoms-up position at the top. It was wiggling and swaying and slapping one way or the other. It will be interesting to see if I could go a notch heavier by the end of the challenge.
Hi Greg – I’ve told my husband to do this challenge – he’s missed a day. Can he start today? Here are his details
Of course Charlie, get going!
And Day 1 done. 🙂
Completed day 1
July 2. Day 2 completed!
Much stronger on my left side! Really makes me keep core strong. A new exercise to me and I love it. Had to use an 8!
Complered day 1
Starting. Thanks.
Starting today.
Forgot to say I was jumping in on July 1, but it’s still July 1 here in Seattle so I’m not late 🙂 added Day 1 to my morning workout, finally getting the hang of proper clean form. Using a 16kg but may have to drop to 12kg for presses. I’m a 54yo kettlebell newbie and love your guidance, Greg!
My first challenge! Let’s see how this goes since its been a few years since I’ve done any weights. I’m also hiking 3 days a week and running up stairs when at work
Starting today! July 2 for me in Singapore 🙂
Day 1 done! 20kg. Paired with Simple and Sinister.
Challenge accepted!
Day 1 (July 1) completed!
Starting the challenge today!
Starting the clean challenge
Completed day 1 training
Starting the challenge- completed the workout
Starting today
Started challenge July 1st!
Started the challenge
Starting today
Starting the challenge!
Day 1!
I started today with the first workout Kettlebell Clean. I added to that afterwards by doing 3 sets of 15 two handed swings. Also walk 4 miles each day. Am 67 and retired. Going to try to add the KB swings to the day’s workout each time.
Careful adding swings as well Steven, the clean already uses the hip hinge.
Starting challenge
Completed Workout!
Started the challenge today!
Starting the challenge
Starting the challenge
Starting the challenge
I completed day one of the challenge on July 1, 2020! I am adding the Kettlebell Clean Challenge to my current routine of mat pilates (25 minutes) and calesthenics with light barbells (25 minutes), which I started eight weeks ago, May 8. That routine was designed as a way to slowly regain full body fitness, while being easy on ankles, knees, hips, low back–basically everything. I believe my current routine is light enough that I can keep it going while adding the Kettlebell Clean Challenge. If not, I will make some adjustments.
I just completed day 18 of the 30 day Kettlebell Clean Challenge. I skipped two days last week, and picked up where I left off. Working these daily clean routines in concert with my other light workouts is going well.
I’m in! Just completed Day 1. Thank you for the video showing the finer points of zipping up the coat, holding books under the arm and bringing the arm around the kettlebell. I have far fewer bruises than usual 🙂
Starting tomorrow
Starting the challenge!
starting challenge!
Starting today
Days 4, 5, 6 done
Started today.
Started Challenge today… day one complete! Looking forward to continuing!
Starting the challenge
July, 1st completed
Completed workout 5
Starting today, combining it with the new bodyweightprogram I’m following with my son #corona. Week 9 now and still going strong. 🙂
starting the challenge
Started today! First workout done and feeling good!
Day 1 complete. I used light weights (lbs: 15-20-25) because I wanted to keep my form correct. All new to me.
Started and completed day 1
I am in for Th e 30 day challenge!
Day 1 – done!
This is my first Kettlebell challenge. I’m OK with basic cleans & presses, it looks a bit tricky tomorrow though.
Day 6 done & fun!
July1st 2020 and I am in the Challenge!
Done for July 1st.
completed the workout
Starting the challenge. Happy Canada Day!
Completed day 1.
Starting the challenge today
Starting today
day 1 …check!
Greg I wish you had a slo-mo video of you racking a clean. You are so smooth & I must have watched it 10 times. Long time, wrong way kb user & trying to right the ship! looking forward to the next 29 days1
Starting today, workout 1 complete.
I’ve got three kettlebells – 12kg, 16kg, and 24kg. I’ll be mixing up which I use on different days with different exercises. Today I used the 24kg, but I know I’ve not got a chance of doing tomorrow’s exercise with it!
That’s the way to do it Ben, adjust each day
Starting today
Taking on the challenge
Starting the challenge today. I’m on week 3 of the 12 Week Fat Loss Kettlebell Programme, but luckily Wednesday is a rest day.
Completed days 3 and 4. Bottom-ups was a little easier than 2 days ago 🤩
Wow found you from my friend Lori that told us about this challenge. Already did one of her kettlebell workouts this morning but will add your frist challenge on the list.
Great to meet you Laura
completed the workout … thankful for all the knowledge you give Greg!
starting the challenge
I started the 12 week Muscle Building Program Monday and the challenge today using 20kg. I’ll be looking to increase the weight when the current kettlebell shortage is over…”not in stock” across many sites seems to be trending. I’m going to try to borrow from a friend in the mean time.
Careful you don’t overdo things Jim
Started 30 day challenge this morning.
day 1
Starting all right!
Started the challenge today, first set completed plus some other excercises. Still a few wrist bangs despite watching your video a few times on how not to bang your wrists, is my bell too heavy at 20kgs. It’s the only one I have.
Doing it! Cant wait to see the end results! Thanks for the challenge
Starting the challenge – going to try and get my son to do it with me too.
Started challenged and finished day 1! Adding this to my daily walking routine.
I AM STARTING THIS CHALLENGE – MY GOAL IS TO “STICK TO IT”…
Yes that is the most important part Sonya
Let’s go !
Finished first day.
Starting today.
Started today. Looking forward to this challenge. Was unable to finish the squat challenge as I aggravated a back injury with the deck squat.
starting the challenge
Thanks, Greg.
starting the challenge!
Starting today and invited my entire KB Facebook group to join in and posted your link in there! It says ‘number 2’ at the top of the printout. Was there another past challenge I missed? Thank you for putting this together and for the videos explaining the moves! Let’s GO!
Thanks Lori, yes there was a Squat challenge back in February.
Starting the challenge
– where do I check in daily at?
Right here Alyssa
I have started the challenge. Day 1 is in the books.
Starting the challenge
Starting the challenge
Starting today
Starting today!
workout done
July 1st – started
July 1st – starting the challenge. Adding the challenge to my walking regimen.
A nice combination Pamela
Started today.
Downloaded and Day 1 complete!
1 July Canada Day, day 1 in books. 73 and looking forward to increasing strength over the month.
Starting the challenge today
Start off today with 18lb bell. Doing other workouts as well. Staying injury free!!
Starting the challenge today!
Started 01072020
Hi Greg!
I’m in. Day one, 1st of July done! double clean @24 kg
Tough start Peter!
Starting Challenge
Started the challenge today.
Day 1 complete! Decided to do the squat challenge again with the cleans!
Day 1 complete. 8kg
Day 1 and great to get started! Completed the workout.
Day 1 completed
Day 1 done!
Warmup and day 1 completed
Day one, w/up used a 16kg, working weight 24kg
I’m a bit tentative with my working weight as I’ve done almost zero exercise in the last 6mths (meniscus issue – now resolved) so I intend to feel my way through this month with 16, 20 and 24kg’s.
Looking forward to completing this month
That sounds like a wise plan Kurt
Starting today, perfect timing for me! I am a 48 years old woman, and I am using a 12 kg kettlebell. I just completed day 1. I did 5 reps on the right, 5 reps on the left, and then without pause 5 reps on the right… Is that correct?
Thank you!
Yes Nat, if you need a rest just take one
Starting today- just expressing my commitment. will check-in later
Starting the challenge
Starting the challenge
starting the challenge and compleet day one
started today, workout completed. I used the 12kg kb. I’m surprised that I got out of breath with just this short workout. I will have to use the 8kg for the bottom’s up kb clean tomorrow.
Yes Monika, cleans are a big full body exercise 🙂
Completed day 4. Happy that I’m able to do the bottoms up clean with more ease now!
Well done Kae, you are ahead of us all 🙂
1 July. Day 1 completed.
Brilliant, good start Jules.
Day 1 of the challenge complete!
Day 6 completed.