I don't give advice about the number of reps to do between the swings as it really varies. There you go: 500 swings plus a nice, basic, full-body workout. Marching in place with load in right hand (suitcase carry).Marching in place with load in left hand (suitcase carry).I tend to utilize more one-arm work to keep things interesting. I choose from the five fundamental human movements: Options 1 and 2 really work well in easing the mental and physical issues that happen when you decide to swing a kettlebell 500 times a day, five days a week, for a month, but this final option can be a program that you do for the rest of your life.īetween sets of swings, you simply add a strength exercise or a mobility/flexibility exercise. Do ten kettlebells for ten reps each and it'll only take 5 rounds to get to 500. The upside of this variation is that all you need to remember is the number of rounds. If you don't have any massively heavy kettlebells, do 15 reps with each bell. If you have more than three, start and finish each round with medium bells and place the other options "inside" those two. If you only have three kettlebells, order them from medium-to-light-to-heavy. It's actually fun to go from the 48-kilo kettlebell to a 10k to a 24k. twice.Īnd, honestly, this is a really good way to do the challenge. I happen to be bell-wealthy, so I line up 25 of them and do 10 reps with each of them. This is a great option if, and only if, you have lots of kettlebells. "How many is that?" This often goes on for days."How many is that?" As many as appropriate."How many reps per set?" As many as appropriate.Oddly, I get questions about this hugely complicated program: Fourth set total: 49 swings (maybe the kettlebell got a little slippery here and you put it down)Ĭontinue to 500 swings and finish the workout and go home.Third set total: 40 swings (set three might go longer than the first two sets).Second set total: 24 swings (the second set starts at 14 and ends at 24).(At some point over the course of 10,000 reps, you WILL forget how many you've done. Sometimes I write the number down in my journal, too. I even announce where I am to the universe every single time I put the bell down just to remember where I am. The longest journey begins with a single step. Do mobility work or something else and, when you feel like it, continue swinging. Go until technical issues or grip problems develop, or until fatigue or boredom sets in. My daughter, Lindsay (state champion in the shot put and a KB instructor), likes this one.īegin doing your swings. Just as with the original, do 500 swings a day, but do them ANY way you can get there. This one is so simple that the genius of it might elude you. That being said, here are my three new options. Remember, though, that the original workout plan is still very good and you might learn some things about mixing swings with hypertrophy/bodybuilding work. Every program I offer, every adjustment I make, is first field-tested by me and then others in my brawny circle. For the record, I didn't just pull these out of my posterior. The trouble is, many people can't do the original workout, so I proudly offer three new options. It provides results, challenges you, and, most importantly, doesn't suck. But, like many things, it's recently gained renewed popularity, probably because it's one of the simplest – and maybe the best – home training programs. Within weeks of it coming out, it generated 80,000 forum posts and discussions on the internet. Between the kettlebell swings, you do a low-volume strength movement such as chin-ups, goblet squats, dips, or overhead presses. In case you too are a little late to the party, the original workout is 20 days of 500 swings a day. Someone commented to me: "You're a little late to the party." I thought this was particularly snarky, especially since I INVENTED the damn thing in 2013. Recently, I posted a picture of my daughter doing the 10,000 Swing Kettlebell Workout.
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