300 Kettlebell Workout Challenge
My 300 Kettlebell Challenge is one of my most popular kettlebell workouts and can be performed anywhere with just one kettlebell.
The workout is a terrific fat burner as well as full body strengthener. You will learn the most important and effective kettlebell exercises and create a superb foundation for more advanced kettlebell training.
You will be performing a total of 300 repetitions, 150 reps on each side.
Here are the kettlebell exercises:
- One arm swing – 100 total reps
- Snatch – 50 total reps
- Clean and Press – 50 total reps
- Reverse Lunge – 50 total reps
- Squat and Press – 50 total reps
You can change sides as many times as you wish, so for the swings you may keep swapping hands every 10 reps.
I suggest that the first time you attempt this challenge you take your time and swap sides frequently.
As you become stronger and more comfortable with the workout layout you can attempt to perform the total amount of reps on each side before changing eg. 25 snatches left then 25 snatches right.
It’s a good idea to always start with your weakest side and then match the same amount of reps on the other side.
Time yourself and see if you can improve on your time each workout. Your goal is under 15 minutes, then it’s time to increase the weight.
FAQ
Choose a kettlebell you can comfortably swing with one hand for 30+ reps
Beginners should focus their attention on mastering the fundamental movements including the single arm deadlift, goblet squat, and swing before even considering this challenge.
Yes, and if you are performing the workout first thing in the morning then you will need to warm up for longer. I recommend reproducing the exercises with a lighter kettlebell first.
Check out more than 20 free kettlebell workouts here.
To see more posts about full body workouts and advice, go here.
Done 300 kb challenges in 14 mins 49 secs
Greg —
Fantastic info you provide on KB training! Love the regular emails…definitely help keep me motivated.
Question: are the workouts you describe in the 4-week challenge designed to be done in one set? For example, if the schedule says “40 swings,” are all 40 done in one set? Or broken up into multiple sets, such as 2×20?
Thanks again!
Thanks Brad, so 40 reps would be done in 1 set of 20 each side without putting the bell down. If you cannot manage this then you can break it up into mini sets of 10 etc each side.