The 21 Day Kettlebell Swing Challenge [2015 Edition]
Last year (roughly around this time) I ran the very first 21 day kettlebell swing challenge right here on this very blog that you’re reading.
It was, I’m very happy to say, a wonderful success. We had hundreds of participants from all over the world join in on the fun!
So I figured why not do it again this year. Why not make it a bit of a tradition.
And that’s exactly what we’re going to do. Only it won’t be all quite the same this time around. I’ve added a bit of a twist to this year’s challenge. Just a small tweak to the recipe. Nothing crazy. I promise.
Either way, I think you’re really going to enjoy it.
As always, this challenge is going to take some guts to join. I don’t blame you if you want to simply shut down your browser after reading the details of the challenge and call it a day. No hard feelings.
But if you’re looking to get a head start on your 2015 health and fitness goals and you think you’ve got the cajonas to step up and take action, then this is the challenge for you.
Without further ado, allow me to introduce…
The 21 Day Kettlebell Swing Challenge [2015 Edition]
Let me show you how we’re going to kick off 2015.
Important Note: the 21 Day Kettlebell Swing Challenge [2015 Edition] is now under way and closed to new participants. You may still participate in the challenge on your own by following the details outlined in this post, but access to the private Facebook group and tracking system is unavailable until the next challenge. If you’d like to be notified of all our upcoming challenges, please sign up for our newsletter by clicking the yellow “Get Notified” button below. Thanks!
The challenge will begin on Thursday January 15, 2015 and will run all the way through February 04, 2015.
Your objective in those 21 days is to complete a total of 2,000 kettlebell swings and 4,000 jump rope single unders.
Yup. Swings and single unders. Kettlebells and jump ropes. I told you I would spice things up a little bit. 🙂
But it’s not as bad as you think. Let’s do the math here quickly..
When you break things down, we’re only talking about 95 kettlebell swings and 190 jump rope single unders every single day over the course of the 21 days.
And you don’t have to do them every single day. All that’s required is that you complete 2,000 swings and 4,000 single unders within those 21 days. You can split them up any way you want. Go hard one day. Take another day off. Spread them out evenly. The choice is yours. As long as all the reps get done, you are free to chunk them up any way you want.
The combination of kettlebell swings and jump rope single unders will give you a chance to really get creative with how you mix and match your repetitions. You can get really crafty with your daily workouts.
Here are some common approaches you can use for this challenge:
- Use a grease-the-groove approach: set your kettlebell and jump rope in a place (room) that you walk through numerous times every day. Every time you pass through this sacred place, do 10 or 20 or 30 swings and maybe 50 single unders. So, for example, if you put it in the middle of your living room, you’re bound to walk through your living room a number of times throughout the day. Every time you do, perform your prescribed number of reps.
- Use a daily rep approach: split your total repetitions into equal daily reps and find a few minutes throughout the day to do them. This can be in the morning when you wake up, right before dinner (great for getting your metabolic furnaces going), right before bed, right after a workout, or whenever you please. You can do them all at once or split them up into small chunks to do throughout the day.
- Go four days on, three days off: break your week up into four days of training and three days of rest (you can play with other combinations like 5 days on, 2 days off or 2 on 2 off, etc.). At the end of the day, it doesn’t matter what approach you use. Just make sure you get the repetitions done.
- Use a ladder workout template: for every kettlebell swing that you do, crush two single unders. Start with one swing and two single unders and work your way up to 10 swings and 20 single unders. Killer workout. Rest as needed.
What if you are new to kettlebells and jump ropes?
No problem, my friend. I will provide you with all the necessary resources to help get you through this challenge successfully. Everything will be sent to you once you sign up.
Here are some more important details:
- For you kettlebell swings, you can use a two-handed or one-handed kettlebell swing, just make sure every repetition is done correctly (more details on technique will be provided when you join),
- Use whichever kettlebell weight you are comfortable with. If you’re not sure, men should use 20kg or 24kg kettlebell; women should use a 12kg or 16kg kettlebell,
- You are free to use any jump rope variation you wish for your single unders, but I recommend sticking to these four: basic single under, boxer step, scissor step, and sprint variation,
- You are allowed to use any jump rope you wish, but I recommend the Crossrope; if you want to further increase the intensity of the challenge, use heavy ropes,
- It is important that you are properly warmed up before you do your daily reps (check out the perfect warm-up series for ideas),
- You’ll be required to keep track of your repetitions over the course of the challenge (I will show you how when you join),
- Make sure you stretch often, particularly your glutes, hamstrings, calves, and lower back (here are some static stretching examples).
Why the kettlebell swing ?
Because the kettlebell swing is one of the most powerful exercises on the planet.
As I said before, it is a pure combination of functional strength and metabolic conditioning. It will help you burn fat like a George Foreman grill, develop impeccably strong glutes and hamstrings, teach you how to produce force from your hips, strengthen your posterior chain (improved posture anyone?), and build incredible work capacity.
Simply put, it is probably the most effective and efficient exercise in the world.
So why add the jump rope single under?
Because I wanted to shake things up a little bit. The single under is a great conditioning exercise that offers incredible boosts in conditioning, coordination, balance, and overall speed and quickness. It will help you develop impeccable focus and stamina. These two exercises are going to be like peanut butter and jelly.
What’s up for Grabs
As always, I like to award people for taking action.
For this challenge, I’m going to be giving away some awesome prizes to a couple of hard-working (and lucky) participants. Here are the prizes that I’ll be giving away for this challenge:
- 1st Place Prize: a choice of a brand new 35lb or 44lb kettlebell.
- Second place prize: a free copy of my Kettlebell Ninja course.
When you join, I’ll show you what you need to do to be eligible for these prizes and I’ll explain how winners will be selected. Now here’s how you can join (it’s free)…
How to Join the Challenge
Here’s what you have to do to join the challenge…
Step 1: Leave a Comment
It’s important that you introduce yourself. Scroll down to the bottom of this post and leave a comment introducing yourself and letting everyone know that you’re taking part in the challenge. Do that first, then come back to step 2.
Step 2: Share the Challenge
Let’s use this positive energy and momentum to get others to join us in this challenge. Let’s try to get as many people involved as possible.
Help me spread the word about this challenge by doing the following:
Step 3: Add Yourself to the Challenge
The kettlebell swing challenge is now closed to new participants. If you would like to be notified of our future challenges, please join our insider’s area by clicking the yellow ‘Get Notified’ button below.
That’s it! Simple. Please make sure you don’t skip any steps because you might end up missing some of the important challenge details that I’ll be sending out!
What you’ll find inside
Once you sign up, you’ll get an email with some important challenge details.
You’ll get access to a private Facebook group which you can use to keep yourself (and each other) accountable. It will also be a place to ask questions, share stories, offer motivation, and get feedback.
You’ll also get access to a tracker that you’ll be required to use to keep tabs on your kettlebell swing and jump rope repetitions over the course of the challenge. It will serve as a great accountability tool.
You will also get some very useful resources to help you with your swing and jump rope technique.
Again, all of this will become more clear once you sign up.
I’m really excited to this challenge started!
Remember the first day of the challenge is January 15, 2015 so make sure that you sign up before that date and take care of all the details that are sent your way.
In the meantime, use the next week to get yourself ready both mentally and physically. Plan out how you want to approach your reps over the course of the 21 days. Put it on paper. You will probably deviate from this plan to some degree, but it’s good to have an idea of how you’re going to attack this challenge before it starts.
I also recommend that you do a few low volume sets of kettlebell swings and jump rope single unders to get your body ready for the challenge.
Finally, do me a favor and help me spread the word about this challenge. Share this post with your friends and family. Let’s get as many people involved as we can.
See you on the inside!