June 2013 28 Day Open KB Challenge
jojoboxing
Posts: 118 Member
Anyone up for a KB challenge? Any ideas? Or maybe an open challenge where you state your own goals and check in weekly? If you are in the middle of a workout program you could easily just make a challenge like "KB workout 3x weekly as per my program" or "end of June I should have progressed to 50KB swings with <some increased weight>" or "lose 4lbs with my incorporated KB workout". Challenge will run for 4 weeks starting on June 1st, 2nd, or 3rd depending on what works for your schedule best.
I'm new so if I'm breaking some rules let me know.
I'm new so if I'm breaking some rules let me know.
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I will use a circuit I found on a website when I first got my KBs. I've done this circuit a few times and i like it. So my goal is to do the following circuit at least 15 rounds per week:
25 Two-Hand Swings
10 Turkish Get Ups
40 Two-Hand Swings
20 Goblet Box Squats
10 KB Russian Twists
20 KB Clean and Press (10 each arm on each round)
25 Two-Hand Swings
Week 1 (June 2-8): 0/15 rounds completed
Week 2(June 9-15): 0/15 rounds completed
Week 3(June 16-22): 0/15 rounds completed
Week 4(June 23-June 29): 0/15 rounds completed0 -
Did a trial run of my circuit last night. And it took me 16min. Don't remember these being so hard. Might drop my goal to 12 rounds weekly.0
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Oooh! Let me put some thought into this... I'm up for a challenge! Just need to figure it out.0
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Excellent.
12 rounds/week is probably a lofty goal for me but why not shoot for what seems impossible.
. Challenge will run for 4 weeks starting on June 1st, 2nd, or 3rd depending on what works for your schedule best. Those dates are a Saturday, Sunday, or Monday respectively.0 -
I would be interested. I have only done the two handed swing. Do you have a website that shows the other exercises you are doing?0
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OK, so here's the deal -- I am going to be out of town on travel at the tail end of June. So my challenge to myself is do complete 500 minutes of kettlebell training for the month of June (starting on June 1, and top loaded in the first three weeks). I currently train about 400 minutes over a 4-week month, so this would certainly be upping my time.
June goal: 500 minutes of kettlebell training
Start date: June 10 -
I would be interested. I have only done the two handed swing. Do you have a website that shows the other exercises you are doing?
This is where I found my workout program. The site does have exercise tutorials but they aren't that great.
http://www.kettlebellexercisefitness.com/kettlebells-300.html
youtube is my main source.
You could just do swings in intervals and continue to do whatever other exercises you do.0 -
I would be interested. I have only done the two handed swing. Do you have a website that shows the other exercises you are doing?
Here is an excellent source that shows pictures/videos of different KB exercises.
http://www.bodybuilding.com/exercises/finder/lookup/filter/equipment/id/10/equipment/kettlebells
Be careful with videos on You Tube unless you know they are using proper technique. Try searching Tracy Reifkind or Geoff Neupert. They are fantastic teachers and both have videos available on You Tube. Hope this helps. 0 -
I will take part in this challenge. Will be back shortly to let you know what my goals are.0
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I have been in serious slug mode for... um... *cough cough* months now. I was having shoulder problems which I conveniently used as an excuse to basically do nothing.
HOwever, the shoulder is feeling a lot better and I've been given the OK to do exercises that don't aggravate it, and KB swings don't hurt.
I found a 21 day swing challenge, and I see no reason not to get started on June 1!
My goal will be to complete the 21 day challenge, perhaps with one or two rest days added in per week (going from "slug" to "kettlebeast" might require rest days, is all I"m saying), and finish within 4 weeks.
I'm in, thanks for posting this.0 -
I found a 21 day swing challenge, and I see no reason not to get started on June 1!
Excellent! what are the designs of the 21 day challenge?
I did a 5 mile walk upon waking up. Will do a KB circuit after going out with the family.0 -
If it's the 21 Day Swing challenge i'm thinking of, it's a pdf that Josh Hillis sells that outlines a basic swing program. It's a good starter program. It was one that i began with a few years back.0
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500 minute KB Challenge for June (1st three weeks)
50 minutes done; 450 minutes of training to go.0 -
If it's the 21 Day Swing challenge i'm thinking of, it's a pdf that Josh Hillis sells that outlines a basic swing program. It's a good starter program. It was one that i began with a few years back.
Yes, this is the one. http://www.21daykettlebell.com/
I completed day 1 yesterday, beginner level, and it was very doable for someone who hasn't been exercising very much. I like that there are Beginner/Intermediate/Advanced options..0 -
25 Two-Hand Swings
10 Turkish Get Ups
40 Two-Hand Swings
20 Goblet Box Squats
10 KB Russian Twists
20 KB Clean and Press (10 each arm on each round)
25 Two-Hand Swings
Week 1 (June 2-8): 1/10 rounds completed
Week 2(June 9-15): 0/10 rounds completed
Week 3(June 16-22): 0/10 rounds completed
Week 4(June 23-June 29): 0/10 rounds completed
guess i start today. I changed my goals as my focus is walking for another 2 weeks.
1 round Total time approx 12 minutes. I'm thinking to add two 55 rep two handed swings into the workout so I can make it 2K swings per week.0 -
500 minute KB Challenge for June (1st three weeks)
100 minutes done; 400 minutes of training to go.0 -
500 minute KB Challenge for June (1st three weeks)
100 minutes done; 400 minutes of training to go.
Nice!
I have completed the first three days of my 21 day challenge. Today was a "rest day", because I take things easy on acupuncture day. :bigsmile:0 -
If it's the 21 Day Swing challenge i'm thinking of, it's a pdf that Josh Hillis sells that outlines a basic swing program. It's a good starter program. It was one that i began with a few years back.
Yes, this is the one. http://www.21daykettlebell.com/
I completed day 1 yesterday, beginner level, and it was very doable for someone who hasn't been exercising very much. I like that there are Beginner/Intermediate/Advanced options..
Thanks for the link. I just purchased it and am going to try it.0 -
500 minute KB Challenge for June (1st three weeks)
100 minutes done; 400 minutes of training to go.
A true champion.0 -
If it's the 21 Day Swing challenge i'm thinking of, it's a pdf that Josh Hillis sells that outlines a basic swing program. It's a good starter program. It was one that i began with a few years back.
Yes, this is the one. http://www.21daykettlebell.com/
I completed day 1 yesterday, beginner level, and it was very doable for someone who hasn't been exercising very much. I like that there are Beginner/Intermediate/Advanced options..
Thanks for the link. I just purchased it and am going to try it.
Excellent, let me know how it goes!0 -
Completed day 4 of my 21 day challenge today, then went out for a 1 hour walk.
BTW, I'm starting out with a 25 pound kettlebell. Apparently, that is heavy for a beginner lady, but I am 5'11" and 200+ pounds, so I figure I am more man sized than lady sized.
At the very least, I am significantly larger than the average gal and can swing around more weight. Rarrrr. 0 -
Nice job, but I'd consider you a little lady. Raawr!Completed day 4 of my 21 day challenge today, then went out for a 1 hour walk.
BTW, I'm starting out with a 25 pound kettlebell. Apparently, that is heavy for a beginner lady, but I am 5'11" and 200+ pounds, so I figure I am more man sized than lady sized. At the very least, I am significantly larger than the average gal and can swing around more weight. Rarrrr.0 -
Hi! I am new to the group, but not to Kettlebells!. I am addicted! I currently go to a Personal Training studio to attend the Bootcamps. Currently I attend 2 bootcamps a week. 45min Intermediate on Tuesdays, and my fave - 60min Advanced on Saturdays.
Trying to think of my challenge for the month, so what I am going to try to do: one additional home workout per week and increase my current weight from a 20lb KB (just a recent increase) to a 25lb by the end of the month. Our trainer now has us doing 10mins of swings straight, no rest, as a warm up. Intense. LOVE it!!0 -
500 minute KB Challenge for June (1st three weeks)
150 minutes done; 350 minutes of training to go.
Let's keep it going everyone! Looks like everyone is making great progress in their challenges. Cheers!0 -
I am a little late but would like to participate please :-)
DO THIS WORKOUT TWICE A WEEK
1min work/20 sec rest.....2 rounds
swing (16kg)
halo (12...aim to do it with 16kg by end on june)
figure 8 (12kg)
high pull (12kg)
snatch (16kg)
single arm swing (16kh)
clean and press (12kg...aim to do it with a 16kg by end of june)
DO THIS WORKOUT TWICE A WEEK
2 rounds
10 Single Leg Deadlifts (on each side) (24kg)
20 Kettlebell Swings (16kg)
10 bent over rows (on each side) (16kg)
5 Turkish Get Ups (on each side) (12kg)
6 windmills (on each side) (16kg)
10 Snatches (do reps with each arm) (16kg)
comments/tips on my workout are more than welcome :-)0 -
Completed day 4 of my 21 day challenge today, then went out for a 1 hour walk.
BTW, I'm starting out with a 25 pound kettlebell. Apparently, that is heavy for a beginner lady, but I am 5'11" and 200+ pounds, so I figure I am more man sized than lady sized. At the very least, I am significantly larger than the average gal and can swing around more weight. Rarrrr.
Good on you for starting with a decent weight. Decent weight keeps your technique honest or at least exposes flaws in technique fairly quickly. Too often, you see people starting too light & when they're at the point where they should be getting fatigued, they're using their arms to easily lift the weight during a session of swings.0 -
Completed day 4 of my 21 day challenge today, then went out for a 1 hour walk.
BTW, I'm starting out with a 25 pound kettlebell. Apparently, that is heavy for a beginner lady, but I am 5'11" and 200+ pounds, so I figure I am more man sized than lady sized. At the very least, I am significantly larger than the average gal and can swing around more weight. Rarrrr.
Good on you for starting with a decent weight. Decent weight keeps your technique honest or at least exposes flaws in technique fairly quickly. Too often, you see people starting too light & when they're at the point where they should be getting fatigued, they're using their arms to easily lift the weight during a session of swings.
Thanks for the feedback! I agree about aiming for a decent amount of weight. I am definitely NOT using my arms to lift the weight! One thing I like about the 21 day challenge is it gives form suggestions to focus on each day... squeezing glutes, allowing arms to float up, driving weight through heels, etc.
Anyway, I completed day 7 yesterday and it was the first day where I felt a significant improvement in strength and form. Things are really starting to feel good, and I am looking forward to continuing to feel improvements.0 -
500 minute KB Challenge for June (1st three weeks)
200 minutes done; 300 minutes of training to go.
So far, I'm enjoying adding the extra KB workout in the week. Hopefully my schedule will allow me to continue this through July.0 -
1 round of KBs done.
sorry for being a crappy host to a challenge. I'm proud of the work everyone is doing.
I never thought I could get sucked into walking for exercise so much that KBs is taking a back seat. During my last walk i realize the problem and I'm currently fixing that.0 -
Just completed day 11 of my 21 day challenge. I was dreading it a little, because most of the days have been 5 minutes, but today was 20 minutes! I must say that my lower back feels TIRED, but that appears to be the only negative side effect. I was a bit scared, but I survived. Not sure why I doubted myself! Oh, right, being 40, pudgy, and out of shape might be the reason! :laugh:
However, regardless of whether or not I'm losing an ounce (I don't seem to be), I am improving my strength and endurance, and therefore my health. Good enough!0
