I have a new kettlebell/body weight challenge workout for you today … but first, I want to make sure you understand how a workout like this would fit into a long-term kettlebell programming scheme:
Do you stick to a structured and periodized kettlebell program – or do you “mix it up” and change your workouts constantly?
Are you endlessly searching out new kettlebell exercises and workouts to try, at the expense of starting and finishing a single, complete, solidly designed routine?
Bad news – you have Kettlebell ADHD.
All the variety sounds cool at first – new fun workouts, lots of different kettlebell exercises to impress your friends, etc. …
And changing your workouts over time is a good thing to keep your body from adapting.
The problem, though, is that with too much KB exercise/workout variety, it’s almost impossible to learn all the moves correctly in any reasonable amount of time - especially if you’re a kettlebell beginner.
The key is to stick with a program just long enough (typically 4-6 weeks) to see results, but not long enough to adapt and stall out your progress.
Now that’s out of the way:) … on to the challenge workout:
A cool, unique, and fun workout thrown in OCCASIONALLY and at the RIGHT TIME in an established and structured workout program is actually GREAT for accelerating results and keeping your workouts interesting.
Here’s a kettlebell/body weight challenge workout for you … just remember that this is intended as a one-off challenge you do maybe once per month or so and NOT a regular program:
- power jacks
- push ups
- reverse lunges
- knee-to-elbow mountain climbers
- KB swings
Do 20 reps of each exercise. Perform the workout circuit-style, moving from one exercise to the next with as little rest as possible. Do five rounds of the circuit for time.
Good luck and train hard -
PS - For more kettlebell challenge workouts like these – and a complete ’30 day rapid fat loss’ plan built around the same theme – check out this program: