Looking for a new challenge, then 300 kettlebell swings a day for 30 days may be perfect for you! Like a lot of people (especially in the age of quarantine and closed gyms) I have been looking for more home workouts and I had a friend recommend this challenge to me. He made it 25 days the last time he tried, so we decided to make a pact and take on the 30 day kettlebell challenge together!
How the 30 Day Challenge Works
The concept is pretty simple, you are going to do 300 kettlebell swings a day for 30 days. I’m a big fan of taking at least one day off a week, so we took a rest day every Sunday and just added those missed days of swings to the end. That’s 6 days of 300 swings and 1 day off for 6 weeks (5 weeks, 5 days).
What You Need & Getting Started
I personally recommend getting two kettle bells. One with a weight you are comfortable with for the challenge and one that you can work up to. We started with a 35lb/1pood and 53lb/1.5pood.
Once you have your kettle bell, pick a day your ready to start. I’m going to tell you that as someone that loves working out and challenges that this one it tough and is better to start after a day off.
Beginner – 12 KG / 26LBS
Standard – 16KG / 35LBS
Advanced – 24KG / 53LBS
Elite – 32KG / 71LBS
Beginner – 8KG / 18LBS
Standard – 12 KG / 26LBS
Advanced – 16KG / 35LBS
Elite – 24KG / 53LBS
Insane – 32KG / 71LBS
Kettlebell Swing Form
Tips from my 30 day Kettlebell Challenge
- Push yourself with different rep schemes. 6 sets of 50, 3 sets of 100, or unbroken.
- Once you can do the 300 swings unbroken, it’s time to move up in weight.
- Don’t quit! This challenge is a fist fight every day so don’t under estimate it.
300 Kettlebell Swings a Day Results
I wasn’t sure what to expect after 30 days of kettlebell swings but I was pleasantly surprised by the results. My core (ands and lower back) and grip strength had improved drastically. I could feel a noticeable difference in my hips, by the end swings were easier even at a heavier weight. Most importantly I lost weight, approximately 7lbs of fat and gained/maintained strength in my other lifts.
This was a beast of a challenge. One I plan doing once a year from now on! Also make sure to check out the 100 pushup challenge here!