4 Week Kettlebell Workout Challenge

Join Us Online for the 4 Week Kettlebell Challenge

Welcome to my 3rd Kettlebell Workout Challenge. I run all my challenges through my Facebook and Twitter pages but that doesn’t mean you can’t join in if you don’t use social media. Taking part is totally free and all I ask is that you spread the word. You will also find it very useful to sign up to my newsletter (top right of this page).

OK, before we get started let me first say:

How it Works

• Starting Monday 16th Feb 2015 we will be performing a 4 Minute Kettlebell Workout on Monday, Tuesday, Thursday, Friday and Saturday. Wednesday and Sunday are rest days!
• Each workout day I will be posting my workout info and adding support and feedback for everybody on Facebook and Twitter.
• We continue to complete the workout schedule until the last workout day on Saturday 14th March 2015. We will all be seriously rockin’ the Kettlebell by then!

What You Need to Do To Join In

1. Like my Facebook page and then under the 4 Week Kettlebell Workout Challenge image add to the comments section saying that you are “Ready to start the 4 Week Kettlebell Workout Challenge”
2. Click to Tweet if you use Twitter
3. If you use Pinterest then Pin the image at the top of this page

Each day post your workout feedback on my Facebook Page under the correct image, this helps everyone with motivation and is a crucial part of the challenge.

The 4 Minute Kettlebell Workout

We will be performing a 4 Minute Kettlebell Circuit everyday (except Weds & Sat) for 4 weeks, a total of 20 workouts.

Each day the Kettlebell Workout is different.

Depending on your level you will perform the circuit 1, 2 or 3 times. So for level 1 you will workout for 4 minutes, level 2 for 8 minutes and level 3 for 12 minutes. Take 60 seconds rest between each 4 minute workout.

Each workout is perfectly balanced ensuring that you hit over 600 muscles during each workout. You will gain strength, add muscle and lose fat. It is important to realise that these are strength/endurance based workouts so the tempo is meant to stay high throughout the complete workout and the kettlebell should not be put down.

Each workout includes 4 different exercises, for example:

1One Handed Kettlebell Swings

2Reverse Kettlebell Lunges

3Kettlebell Cleans

4Racked Kettlebell Squats

You will always perform 30 seconds of each exercise on each side before moving onto the next exercise.

Try to transition from one exercise to the next without putting the kettlebell down or stopping the flow. See my video about the Kettlebell Flow on my home page for an example of this.

The whole 4 minute workout should be smooth and include no rest between exercises.

Depending on your level you can repeat the workout up to 3 times with a 60 second rest between each circuit, for example:

• One Handed Swings
• Reverse Lunges
• Cleans
• Squats

Rest 60 seconds

• One Handed Swings
• Reverse Lunges
• Cleans
• Squats

Rest 60 seconds

• One Handed Swings
• Reverse Lunges
• Cleans
• Squats

Completing 3 circuits, like above, should ultimately be your goal.

Tips for the Workout

Start Steady

Spend the first week just getting used to the workout. For many people this will be a time of adjustment as your motor system gets used to the movements, your tendons and ligaments strengthen, and your cardiovascular system improves. Spend this first week just getting through the workout as best you can. Rest in the racked position without putting the kettlebell down for as long as you need to, if the going gets too tough!

Count Your Reps

Although you will be using a timer and the goal is to just keep going for the 4 minutes, it’s always a good idea to keep track of your reps per exercise. As a rough guide here’s a few numbers:

• Swings – 15 – 20 reps
• Lunges – 10 – 12 reps
• Squats – 10 – 12 reps
• Cleans – 10 – 15 reps

A great way to progress is to try and perform the same amount of reps during the first round as you do in the second and third. You can also try to increase the amount of reps by 1 each day.

Start Your Timer Early

I use a Gymboss Timer that beeps every 30 seconds so I can just “set it and forget it”. When using a timer like this I start it and then wait for 30 seconds and then go on the beep. There is nothing worse than hitting start on a timer and then rushing to start the workout. Rushing at the beginning when picking up the kettlebell can result in bad form and ultimately injury so start your timer and wait for the first 30 second interval before starting.

Build a Workout Habit

Probably the most underestimated part about any exercise program is habit building. It doesn’t take long to build a habit. Ensure that you NEVER miss a session, even if you only perform 1 circuit of the workout, just make sure you do something. Try to exercise at the same time each day if possible, this helps to solidify your habit. I like to exercise first thing in the morning before I have time to think up excuses or life gets in the way.

The First Week is Always the Hardest

Getting through the first week should be your primary objective. Forget about heavy kettlebells or beating yourself up, just get through the first week. You will be amazed at how much better your workout will feel by the start of the 2nd week.

Increasing the Weight

The body is an incredible adapter to exercise. During week 2 or 3 you may find that you are flying through the workout without too much trouble. If you find that you are breezing through the workout then you will need to increase the kettlebell weight.

Work on the Flow

The smoother you can change hands and move from one exercise to the next the better. Nice tidy changes between exercises will ensure that you keep your heart rate up and get more done in less time.

Goal Setting & Progress

Building a regular exercise habit should always be your first goal. It’s pointless going crazy for 1 week and then giving up. However, once you have got through the first week you can start to challenge yourself a little more and start to make some serious progress. As you know, progressive overload is the key to any fitness program and will ensure the results continue to keep rolling in 🙂

Here are 2 techniques for improving and continuing progress:

Add More Circuits

If you have only been completing the 4 minute circuit once then try increasing it to 2 rounds and then finally 3 rounds. Take a 60 second rest between each 4 minute workout.

Increase the Weight

If you are comfortably completing the 4 minute circuit 3 times then the next progression is to increase the weight. If you are using a 16kg then try a 20kg etc.

Got Questions?

What weight kettlebell should I use?

Choose a kettlebell you can comfortably swing with one hand for 30+ reps. I will use a 20kg, my wife will be on a 12kg, I have friends that will be on a 32kg. See what kettlebells I recommend you purchase here

I’m a beginner, is this workout OK for me?

This workout progresses from some very fundamental kettlebell exercises like the Swing, Lunge, Squat and Clean, to some more advanced exercises like High Pulls, and the Snatch.  Providing your technique is good for the Swing, Squat and Lunge then you can always substitute any of the more challenging exercises for the basic ones, for example:

Substitute:

• High Pulls for Swings
• Snatch for Swings
• Cleans for Swings
• Overhead Lunges for Reverse Lunges
• Squat and Press for Squats

Do I need to warm up first?

Yes, and if you are performing the workout first thing in the morning then you will need to warm up for longer. I recommend following my Mobility Exercises and completing the exercises for each joint of the body from Neck down to Ankles.

Should I stretch afterwards?

Your nervous system will be so revved up after the workout that stretching immediately will not make much difference. Stretch later in the evening when your body is more responsive and relaxed.

The Kettlebell Workout Videos

Here are the 20 Workouts (vintage footage I know :-)…

For step-by-step tutorials on the exercises please visit:

• One Handed Kettlebell Swing Tutorial
• Clean Tutorial
• Reverse Lunge Tutorial
• Squat and Press Tutorial
• Side Lunge Tutorial
• High Pulls Tutorial
• Snatch Tutorial

See Further Kettlebell Workout Programs Here

Share Your Kettlebell Workout Times

I look forward to supporting your progress on Facebook and Twitter. By posting your workout feedback each day it improves your ability and motivation to finish the 4 weeks.

To see more posts about full body workouts and advice, go here.

Don’t forget to visit each day and post your workout feedback, I’m always there if you need me!