DO YOU NEED CHALLENGE

 

f74957a156bf9c6d1a65b9b6b456a0bc

NOV 1 

30 DAY SQUAT CHALLENGE DAILY ROUTINE

Day 1: 50 squats

Day 2: 55 squats

Day 3: 60 squats

Day 4: rest day

Day 5: 70 squats

Day 6: 75 squats

Day 7: 80 squats

Day 8: rest day

Day 9: 100 squats

Day 10: 105 squats

Day 11: 100 squats

Day 12: rest day

Day 13: 130 squats

Day 14: 135 squats

Day 15: 140 squats

Day 16: rest day

Day 17: 150 squats

Day 18: 155 squats

Day 19: 160 squats

Day 20: rest day

Day 21: 180 squats

Day 22: 185 squats

Day 23: 190 squats

Day 24: rest day

Day 25: 220 squats

Day 26: 225 squats

Day 27: 230 squats

Day 28: rest day

Day 29: 240 squats

Day 30: 250 squats

YOUR CHALLENGE  FOR 30 DAYS OCT 1 

30-day-fitness-challenge-2

START SEPT 1 .18  CHECK IT  OUT

https://youtu.be/f1ojV-wJ93s  DAY 1

https://youtu.be/HFlipEvo1_M DAY  2

https://youtu.be/SF7fcllzQbU DAY 3

https://youtu.be/HWteTxGgIQs DAY 4

https://youtu.be/64sFuCWNwbM DAY 5

https://youtu.be/gjGcJm45Pgc DAY 6

https://youtu.be/hWY9UO-0p1E DAY 7

https://youtu.be/NiKfy8KixC0 DAY 8

https://youtu.be/8kA905bQNX0 DAY 9

https://youtu.be/R4MfwDWBs9Y DAY 10

https://youtu.be/qusVGqaKx4A DAY 11

https://youtu.be/c1M41JPZXSI DAY 12

https://youtu.be/6rGwaLPZpJc DAY 13

https://youtu.be/IcTa-aqpPXw DAY 14

https://youtu.be/FONtS-roIHs DAY 15

https://youtu.be/e11keNgvcY8 DAY 16

https://youtu.be/YMM-GNMF1y8 DAY 17

https://youtu.be/O7Trn_lkZrU DAY 18

https://youtu.be/0p_XbRSqnjQ DAY 19 

https://youtu.be/t-mZgQ9vF00 DAY 20

https://youtu.be/ctcwU9amVww DAY 21

https://youtu.be/nZCHD967L80 DAY 22

https://youtu.be/yw7bIQ3N6co DAY 23

https://youtu.be/8z7wn_EbVjs DAY 24

https://youtu.be/pSIUuSWFsA4 DAY 25

https://youtu.be/PcUWproKH7o DAY 26

https://youtu.be/Avt2eiO1Mus DAY 27

https://youtu.be/UWD-T1AIj_U DAY 28

https://youtu.be/mzcRcPHdr_o DAY 29

https://youtu.be/OWvRk1jnsU8 DAY 30

JULY 28

30 DAYS 

The 10,000 swing Kettlebell workout 

Here’s what you need to know…

  1. Challenge yourself with four weeks of intensive kettlebell swinging to test your grit and improve body composition.
  2. Every lifter who was tested after this challenge increased lean muscle mass and conditioning.
  3. After four weeks, you will have done 10,000 kettlebell swings dispersed throughout 20 workouts. You’ll do 500 swings per workout.
  4. Between sets of kettlebell swings, do one of the following: chin-ups, goblet squats, dips, or overhead presses.
  5. Master your kettlebell swing form. It’s not a squat. It’s a hip hinge and a hip snap. Your arms should not travel above your shoulders.

Make Progress or You’ll Regress

Without challenges, the human body will soften. We thrive when we push our boundaries, reach goals, and blast personal records. We perform better, we look better, and we feel alive.

Get this straight: you’re either progressing or regressing. There is no maintenance phase. Moderation in training can easily turn into stagnation. And moderation is for sissies. So if we want to improve, we have to seek out new challenges, struggle, and win.

The 10,000 Swing Kettlebell Workout is just such a challenge. And it will rapidly transform your body in only four weeks.

Battle-Tested Results

I don’t write training programs by reading textbooks and studies. I create them in the field, deep in the trenches with real athletes and people whose lives literally depend on their physical abilities.

To create and refine this program, myself and 18 other coaches and athletes met several days every week to put it to the test. Here’s what we experienced:

  • Everyone got leaner, dropping a waist size or two, in 20 workouts.
  • Every coach or athlete made visual muscular improvements in their physiques, adding lean body mass.
  • Every lifter increased his grip strength and greatly increased work capacity and athletic conditioning. They could all train longer and harder when they went back to their normal training programs.
  • After the program, every lifter saw a noted improvement in his core lifts. PR’s fell like dominos. Full-body strength and power shot through the roof.
  • Abs were more visible. Glute strength was tremendously better. The abs and glutes “discovered” how to work again, leading to athletic improvements in sport and in the weight room.

Program Overview

In four or five weeks, you’re going to perform 10,000 proper kettlebell swings. These will be split among 20 workouts. You’ll do 500 swings per workout.

Between sets of swings, you’ll perform low-volume, basic strength exercises. You will train 4-5 days per week. Train 2 days on, 1 day off, and repeat. Men will use a 24kg kettlebell (53 pounds). Women will use 16kg (35 pounds).

This is a stand-alone program. If you feel you’re able to do a second workout in the same day, then you are “underbelled” – you’re either not going heavy enough or not training with maximal effort.

The Swings: Clusters, Sets, and Reps

Use an undulating rep scheme to reach 500 total reps per workout:

  • Set 1: 10 reps
  • Set 2: 15 reps
  • Set 3: 25 reps
  • Set 4: 50 reps

You’ve now completed 100 reps or one cluster. Repeat the cluster 4 more times for a total of 500 swings. Between sets, experienced lifters will add a low-volume strength movement.

The Strength Movements

Use a strength movement with low volume between sets of swings. The best exercises are:

  • 1. Press (barbell overhead press or one-arm press)
  • 2. Dip
  • 3. Goblet Squat
  • 4. Chin-up

Other acceptable choices: front squat, pistol squat, handstand push-up, wide-grip loaded pull-up, and the muscle-up. Use a 1-2-3 rep scheme for most movements. Here’s an example using the press:

  • 10 Swings
  • Press 1 rep
  • 15 Swings
  • Press 2 reps
  • 25 Swings
  • Press 3 reps
  • 50 Swings
  • Rest 30 – 60 seconds
  • For the 1-2-3 lifts, use your five rep max weight.
  • For the dip, you’ll need more reps. Use a 2-3-5 rep scheme.
  • If you choose to do the program 5 days per week, on one of those days you’ll only do the swings. Leave out the strength work between rounds. If you train 4 days per week, you’ll use the strength movements every workout.
  • You may use a different strength movement every workout, rotating between the press, dip, goblet squat, and chin-up. I also like using two days of chin-ups and two days of presses.
  • Remember, choose only one strength movement per workout.

Rest Periods

After each round of 10, 15, and 25 reps, rest 30-60 seconds. The first cluster will be easy and you can jam through it. In the later clusters, you’ll need the full 60 seconds or more for grip strength recovery.

After each set of 50, rest will extend to 3 minutes or more. During this post-50 rest period, perform a “corrective.” Stretch anything that needs it, like the hip flexors. Do a mobility movement of choice.

Progression

Time your workouts. Each week you should be getting faster. Your time in workout #20 should clobber your time in workout #1. For the strength lifts, the goal is to use a weight that’s challenging on the first workout and easy by the last workout.

Here’s what the program will look like for most lifters:

Sample Program

Day 1

  • 10 Swings
  • Press 1 rep
  • 15 Swings
  • Press 2 reps
  • 25 Swings
  • Press 3 reps
  • 50 Swings
  • Rest 30-60 seconds; repeat 4 more times.

By the end of the workout, you’ll have completed 500 swings and 30 presses.

Day 2

  • 10 Swings
  • Dip 2 reps
  • 15 Swings
  • Dip 3 reps
  • 25 Swings
  • Dip 5 reps
  • 50 Swings
  • Rest 30-60 seconds; repeat 4 more times.

By the end of the workout, you’ll have completed 500 swings and 50 dips. Remember, for dips you’re using a 2-3-5 rep scheme, not 1-2-3 as you do in other lifts.

Day 3: Off

Day 4

  • 10 Swings
  • Goblet Squat 1 rep
  • 15 Swings
  • Goblet Squat 2 reps
  • 25 Swings
  • Goblet Squat 3 reps
  • 50 Swings
  • Rest 30-60 seconds; repeat 4 more times.

By the end of the workout, you’ll have completed 500 swings and 30 goblet squats.

Day 5

  • 10 Swings
  • Chin-up 1 rep
  • 15 Swings
  • Chin-up 2 reps
  • 25 Swings
  • Chin-up 3 reps
  • 50 Swings
  • Rest 30-60 seconds; repeat 4 more times.

By the end of the workout, you’ll have completed 500 swings and 30 chin-ups.

Day 6: Off

Day 7: Off or begin the cycle again.

If you begin the cycle again because you want to use the program 5 days per week, remember to do only the swings during one workout per week.

Here’s what you need to know…

  1. Challenge yourself with four weeks of intensive kettlebell swinging to test your grit and improve body composition.
  2. Every lifter who was tested after this challenge increased lean muscle mass and conditioning.
  3. After four weeks, you will have done 10,000 kettlebell swings dispersed throughout 20 workouts. You’ll do 500 swings per workout.
  4. Between sets of kettlebell swings, do one of the following: chin-ups, goblet squats, dips, or overhead presses.
  5. Master your kettlebell swing form. It’s not a squat. It’s a hip hinge and a hip snap. Your arms should not travel above your shoulders.

Make Progress or You’ll Regress

Without challenges, the human body will soften. We thrive when we push our boundaries, reach goals, and blast personal records. We perform better, we look better, and we feel alive.

Get this straight: you’re either progressing or regressing. There is no maintenance phase. Moderation in training can easily turn into stagnation. And moderation is for sissies. So if we want to improve, we have to seek out new challenges, struggle, and win.

The 10,000 Swing Kettlebell Workout is just such a challenge. And it will rapidly transform your body in only four weeks.

Battle-Tested Results

I don’t write training programs by reading textbooks and studies. I create them in the field, deep in the trenches with real athletes and people whose lives literally depend on their physical abilities.

To create and refine this program, myself and 18 other coaches and athletes met several days every week to put it to the test. Here’s what we experienced:

  • Everyone got leaner, dropping a waist size or two, in 20 workouts.
  • Every coach or athlete made visual muscular improvements in their physiques, adding lean body mass.
  • Every lifter increased his grip strength and greatly increased work capacity and athletic conditioning. They could all train longer and harder when they went back to their normal training programs.
  • After the program, every lifter saw a noted improvement in his core lifts. PR’s fell like dominos. Full-body strength and power shot through the roof.
  • Abs were more visible. Glute strength was tremendously better. The abs and glutes “discovered” how to work again, leading to athletic improvements in sport and in the weight room.

Program Overview

In four or five weeks, you’re going to perform 10,000 proper kettlebell swings. These will be split among 20 workouts. You’ll do 500 swings per workout.

Between sets of swings, you’ll perform low-volume, basic strength exercises. You will train 4-5 days per week. Train 2 days on, 1 day off, and repeat. Men will use a 24kg kettlebell (53 pounds). Women will use 16kg (35 pounds).

This is a stand-alone program. If you feel you’re able to do a second workout in the same day, then you are “underbelled” – you’re either not going heavy enough or not training with maximal effort.

The Swings: Clusters, Sets, and Reps

Use an undulating rep scheme to reach 500 total reps per workout:

  • Set 1: 10 reps
  • Set 2: 15 reps
  • Set 3: 25 reps
  • Set 4: 50 reps

You’ve now completed 100 reps or one cluster. Repeat the cluster 4 more times for a total of 500 swings. Between sets, experienced lifters will add a low-volume strength movement.

The Strength Movements

Use a strength movement with low volume between sets of swings. The best exercises are:

  • 1. Press (barbell overhead press or one-arm press)
  • 2. Dip
  • 3. Goblet Squat
  • 4. Chin-up

Other acceptable choices: front squat, pistol squat, handstand push-up, wide-grip loaded pull-up, and the muscle-up. Use a 1-2-3 rep scheme for most movements. Here’s an example using the press:

  • 10 Swings
  • Press 1 rep
  • 15 Swings
  • Press 2 reps
  • 25 Swings
  • Press 3 reps
  • 50 Swings
  • Rest 30 – 60 seconds
  • For the 1-2-3 lifts, use your five rep max weight.
  • For the dip, you’ll need more reps. Use a 2-3-5 rep scheme.
  • If you choose to do the program 5 days per week, on one of those days you’ll only do the swings. Leave out the strength work between rounds. If you train 4 days per week, you’ll use the strength movements every workout.
  • You may use a different strength movement every workout, rotating between the press, dip, goblet squat, and chin-up. I also like using two days of chin-ups and two days of presses.
  • Remember, choose only one strength movement per workout.

Rest Periods

After each round of 10, 15, and 25 reps, rest 30-60 seconds. The first cluster will be easy and you can jam through it. In the later clusters, you’ll need the full 60 seconds or more for grip strength recovery.

After each set of 50, rest will extend to 3 minutes or more. During this post-50 rest period, perform a “corrective.” Stretch anything that needs it, like the hip flexors. Do a mobility movement of choice.

Progression

Time your workouts. Each week you should be getting faster. Your time in workout #20 should clobber your time in workout #1. For the strength lifts, the goal is to use a weight that’s challenging on the first workout and easy by the last workout.

Here’s what the program will look like for most lifters:

Sample Program

Day 1

  • 10 Swings
  • Press 1 rep
  • 15 Swings
  • Press 2 reps
  • 25 Swings
  • Press 3 reps
  • 50 Swings
  • Rest 30-60 seconds; repeat 4 more times.

By the end of the workout, you’ll have completed 500 swings and 30 presses.

Day 2

  • 10 Swings
  • Dip 2 reps
  • 15 Swings
  • Dip 3 reps
  • 25 Swings
  • Dip 5 reps
  • 50 Swings
  • Rest 30-60 seconds; repeat 4 more times.

By the end of the workout, you’ll have completed 500 swings and 50 dips. Remember, for dips you’re using a 2-3-5 rep scheme, not 1-2-3 as you do in other lifts.

Day 3: Off

Day 4

  • 10 Swings
  • Goblet Squat 1 rep
  • 15 Swings
  • Goblet Squat 2 reps
  • 25 Swings
  • Goblet Squat 3 reps
  • 50 Swings
  • Rest 30-60 seconds; repeat 4 more times.

By the end of the workout, you’ll have completed 500 swings and 30 goblet squats.

Day 5

  • 10 Swings
  • Chin-up 1 rep
  • 15 Swings
  • Chin-up 2 reps
  • 25 Swings
  • Chin-up 3 reps
  • 50 Swings
  • Rest 30-60 seconds; repeat 4 more times.

By the end of the workout, you’ll have completed 500 swings and 30 chin-ups.

Day 6: Off

Day 7: Off or begin the cycle again.

If you begin the cycle again because you want to use the program 5 days per week, remember to do only the swings during one workout per week.

The Kettlebell Press Challenge 

(21 days)

DIRECTIONS: Choose a pressing pattern and size bell that works well with your body and your current fitness level. You may use the same size bell each day or use a heavier bell as the reps become lower for some of the ladders towards the end of the week. For example Day 1 Press 3 times each side with a 12kg bells. Take a 30-120 second rest and use the 12kg bells for 3 times per side. Take a 30-120 second rest and use a 16kg bell for 2 per side and so on. Only go up if you KNOW you can safely get the bell over head WITHOUT a push press.  You can add a CLEAN in between each press if you fancy as well.

Rest suggestion: take a minute rest before moving to the next rep range. If you’re using a heavier weight than normal take a 2 minute rest. If you need more rest that’s ok too! Just get them done within the day!

Note – The 1 rep that is indicated is not meant for you to work with your 1 rep max, You should be able to do 2 consecutive reps with the bell you are using for 1 rep.

WARM EACH DAY WITH A LIGHT PRESS BELL – WARM UP PRESSING 6-8 REPS PER SIDE AND KNOCK OUT A COUPLE OF GET UPS AS WELL. 

The suggest rep are indicated for EACH side.

Day 1     3, 4, 5

Day 2     2, 3, 4, 5

Day 3    1, 2, 3, 4, 5

Day 4    4, 3, 2

Day 5    5, 4, 3, 2

Day 6    6, 5, 4, 3

Day 7     Rest

Day 8    3, 4, 5, 6

Day 9    6, 5, 4, 3

Day 10  5, 4, 3

Day 11  5, 4, 3, 2

Day 12  5, 4, 3, 3

Day 13  5, 5, 4, 3

Day 14  Rest

Day 15  7, 5, 3

Day 16  6, 5, 4, 3

Day 17  3, 3, 3, 3

Day 18  4, 4, 3, 2

Day 19  3, 3, 3, 2, 2

Day 20  Rest

Day 21  5, 3, 3, 1

Test your 1 REP MAX at the end 2, 1, 1 rep scheme Congratulations!