Uploaded December 2018 | Updated September 2026, 8 minutes ago
For more kettlebell workouts and kettlebell exercise tutorials click the link to my blog nourishingmoves.com/nourishing-moves/2018/7/22/kettlebell-workouts
To start from the beginning with strength and kettlebell training you can download my Nourishing Moves Strong for Life Program with the link below nourishingmoves.com/store
The swing is the king of kettlebell exercises! Not only does it improve strength, power, burn fat and build muscle, it also improves our posture and helps fix our bodies from the chair based shape we can easily become.
This advanced challenge focuses solely on the kettlebell swing and asks you to perform swings with 4 different weights. In this example I used a 20kg, 24kg, 28kg and 32kg kettlebell. There are 4 rounds to this challenge with 80 swings to be done in the first, 60 swings in the second, 40 swings in the third round and 20 in the 4th and final round.
For the first round perform 20 swings with the 20kg kettlebell, 20 swings with the 24kg kettlebell, 20 swings with the 28kg kettlebell and 20 swings with the 32kg kettlebell.
After a short rest begin round 2, repeating the pattern but for 15 swings with the the 4 progressively heavier kettlebells. Perform 10 reps with each kettlebell for the third round and just 5 reps with each kettlebell for the 4th round. By the end of the 4th round you will have completed 200 kettlebell swings.
Take as much rest as you need but time the challenge to give you a bench mark. Look to shorten the time it takes to complete the challenge with practice. If you can complete the challenge in under 10 minutes its time to increase the weights. Swap the lightest kettlebell with a new heavier one. For this example I would replace the 20kg kettlebell with a 36kg kettlebell so the order would be 24kg kettlebell, 28kg kettlebell, 32kg kettlebell and 36kg kettlebell.
The video of me attempting this challenge shows it isn’t easy.
For more kettlebell workouts and kettlebell exercise tutorials click the link to my blog nourishingmoves.com/nourishing-moves/2018/7/22/kettlebell-workouts
To start from the beginning with strength and kettlebell training you can download my Nourishing Moves Strong for Life Program with the link below nourishingmoves.com/store
The swing is the king of kettlebell exercises! Not only does it improve strength, power, burn fat and build muscle, it also improves our posture and helps fix our bodies from the chair based shape we can easily become.
This advanced challenge focuses solely on the kettlebell swing and asks you to perform swings with 4 different weights. In this example I used a 20kg, 24kg, 28kg and 32kg kettlebell. There are 4 rounds to this challenge with 80 swings to be done in the first, 60 swings in the second, 40 swings in the third round and 20 in the 4th and final round.
For the first round perform 20 swings with the 20kg kettlebell, 20 swings with the 24kg kettlebell, 20 swings with the 28kg kettlebell and 20 swings with the 32kg kettlebell.
After a short rest begin round 2, repeating the pattern but for 15 swings with the the 4 progressively heavier kettlebells. Perform 10 reps with each kettlebell for the third round and just 5 reps with each kettlebell for the 4th round. By the end of the 4th round you will have completed 200 kettlebell swings.
Take as much rest as you need but time the challenge to give you a bench mark. Look to shorten the time it takes to complete the challenge with practice. If you can complete the challenge in under 10 minutes its time to increase the weights. Swap the lightest kettlebell with a new heavier one. For this example I would replace the 20kg kettlebell with a 36kg kettlebell so the order would be 24kg kettlebell, 28kg kettlebell, 32kg kettlebell and 36kg kettlebell.
The video of me attempting this challenge shows it isn’t easy.
