Whether you are looking to start your fitness journey, or a beginner just wanting to get better. Then this is the fitness challenge is for you! After putting together my 300 kettlebell swing for 30 day challenge I got a lot of messages from people looking for something to help them build up to the 300 swings a day. So to help everyone out, here is your 30 day kettlebell challenge for beginners.
Below includes options to scale the work out for any level. And of course, progressions to make it harder. If you have any questions or comments let me know in the comments below!
30 Day Kettlebell Challenge for Beginners
Instructions: This kettlebell challenge is designed specifically for beginners. The swings can be done all at once or throughout the day. Just make sure you stay consistent and get them done. The program has de-load days and two rest days built into the 30 day challenge. And below we’ll break down ways you can scale the movement down or up as needed.
Movement Standard: These are “Russian Kettlebell Swings”, meaning you only need to bring the kettlebell up past eye level. Proper form requires full extension of the arms at the top of the movement. And the full kettlebell “bell” passing behind your legs at the bottom.
Recommend Weight:
For men I recommend either a 36 lb or 54 lb kettlebell.
For women I recommend a 25 lb or 36 lb kettlebell.
Scaling Options:
This challenge is scalable for most people, even if you shoulder mobility issues and can’t do a full swing. Below I will cover a few different ways you can scale the challenge down, or scale it up.
Kettlebell Deadlifts – Scaled Down : If you have any shoulder mobility issues the KB swing can be a tough movement. One of the best ways to scale this down and take the pressure off the shoulders is by doing a kettlebell deadlift. This will allow you to get the hip, core, and benefits of the movement comfortably and safely.
Broken Up Throughout the Day – Standard: For this beginner challenge, the most important thing (aside from proper form) is getting in the total work. So if you need to do 50 swings in the morning, 50 at lunch, and 50 after dinner to get the work in. Then do it that way! Remember, you will eventually be doing 300 kettlebell swings in one day.
Broken Up in One Session – Scaled Up: To make this challenge more difficult, do all of the swings for the day in one session. Broken up unto sets as needed. So if you have 200 swings, you could do 10 sets of 20. And believe me, by week three you will be amazed at how many reps you will be doing at once. Sets of 25+ will become easier and easier as the challenge goes on.
Unbroken Sets – Scaled Up: Looking to step up this beginner Kettlebell swing challenge? Then try to do each of these sets unbroken! That’s right. This will be a cardio strength burner. Working everything from your grip to your hips, and even your feet will be working to keep you in one place while rocking that long.
300 Kettlebell Swings a Day Challenge – Scaled Up: Take it to another level. Once you do complete this challenge, make your goal to complete the 300 kettlebell swings a day for 30 day challenge.
The 30 Day Kettlebell Challenge for Beginners
| Day | Workout |
| 1 | 80 Kettlebell Swings |
| 2 | 90 Kettlebell Swings |
| 3 | 100 Kettlebell Swings |
| 4 | 50 Kettlebell Swings (Recover Day) |
| 5 | 110 Kettlebell Swings |
| 6 | 120 Kettlebell Swings |
| 7 | 130 Kettlebell Swings |
| 8 | 100 Kettlebell Swings (Recovery Day) |
| 9 | 140 Kettlebell Swings |
| 10 | 150 Kettlebell Swings |
| 11 | 160 Kettlebell Swings |
| 12 | Rest Day |
| 13 | 170 Kettlebell Swings |
| 14 | 180 Kettlebell Swings |
| 15 | 190 Kettlebell Swings |
| 16 | 150 Kettlebell Swings |
| 17 | 200 Kettlebell Swings |
| 18 | 210 Kettlebell Swings |
| 19 | 220 Kettlebell Swings |
| 20 | 150Kettlebell Swings (Recovery Day) |
| 21 | 230 Kettlebell Swings |
| 22 | 240 Kettlebell Swings |
| 23 | 250 Kettlebell Swings |
| 24 | Rest Day |
| 25 | 260 Kettlebell Swings |
| 26 | 270 Kettlebell Swings |
| 27 | 280 Kettlebell Swings |
| 28 | 200 Kettlebell Swings |
| 29 | 290 Kettlebell Swings |
| 30 | 300 Kettlebell Swing – Final Day Challenge |
Conclusion
Let me know what you think about this 30 day kettlebell swing challenge below. After this you may want to check out a couple more 30 day challenges including for pushups and air squats. A great combo to get you ready for the warmer weather!
