Learn why the burpee is a fantastic exercise for fat loss and overall conditioning. Workouts included.

Join us for a kettlebell swings 30-day challenge to keep yourself motivated and having fun. Plus, join the Facebook group for accountability!

What it takes to be strong? And what it takes to be fit and fab? Sometimes you need to challenge yourself and get motivated. Here is an effective 30 Days Challenge, enough to have your daily workou…

It's time for a new challenge! Lose Fat, Gain Strength and Master the Kettlebell with this 30 Day Kettlebell Workout Challenge.

The 10,000 rep kettlebell swing challenge--GORUCK style--is a calorie-torching, muscle-building challenge you need to try. It's mentally and physically demanding, but that's why we love it. Without hard challenges, people fall into routine and rut. Our kettlebell swing challenge is a rut-buster. It's also a gut-buster. We recommend friends do the 10,000 kettlebell swings challenge together, so you hold each other accountable. Think of someone who will do it with you. Alright. Got someone? Here we go... Tap to Jump to a Section 1. What is the 10,000 kettlebell swings challenge? 2. Benefits of 10,000 kettlebell swings in 30 days 3. How to do the challenge 4. Choose a kettlebell 5. Frequency 6. 3 plans to get 10,000 swings 7. Get the most out of your 10,000 swings 8. Scaling the kettlebell swings challenge 9. Kettlebell Swing Technique 10. Swing setup 11. Swing execution 12. Dos and Don'ts 13. Swing Variations 14. Life is all about showing up 15. Kettlebell Swing FAQs What is the 10,000 kettlebell swings challenge? It's a workout program where you'll do 10,000 kettlebell swings in 30 days. Your 10,000 swings will be broken into 20 workouts over the 30 days. It's high intensity strength and conditioning program that's accessible for everyone. We space the 10,000 swings out so you can get it done, no matter your kettlebell experience. That being said, this challenge isn't easy, no matter your fitness level. We recommend 20 workouts spread over the 30 days. That means you'll do 500 kettlebell swings per workout. This is more about consistency and discipline than strength or experience. 500 swings in one workout is a lot, but it's achievable. Our Director of Training, Nichele, came up with GORUCK’s 10,000 kettlebell swings challenge. If you’re subscribed to Tribe ‘n Training, you have direct access to chat with Tribe Cadre, Trainers, and Fitness Experts like Nichele. Tribe ‘n Training is all about getting stronger together, and we’ve put the resources and people together to make it happen. Benefits: Why do 10,000 Kettlebell Swings in 30 Days? The 10,000 rep kettlebell swing challenge has many strength and cardio benefits. Here are the top reported side effects: Swings build functional strength. If you've done kettlebell swings, you're familiar with tired forearms, screaming legs, and sore shoulders. Kettlebell swings improve grip strength, train every muscle in your legs, and safely strengthen your shoulders. Swings are a complete core exercise. Your core includes your abdominal muscles, hips, glutes, and lower back. Your lower back and abdominal muscles stabilize the swing while your glutes and hips provide power to get the weight up. That's a complete exercise, and there aren't many like it. Kettlebell swings change body composition. Not everyone has extra fat they'd like to get rid of, but for those that do, look no further than the kettlebell swing. Seriously. Swings get your heart rate up and build muscle, two things that torch calories and reduce bodyfat. In short, swings will make you lean and improve body composition, no matter where you're starting. Swings improve posture. Like rucking, kettlebell swings improve posture. With proper kettlebell swing form, your spine is in a neutral position, your shoulders pull back and down, your chest and head are facing forward--all elements of great posture. Cardio without the injury. Running can be hard on joints, but swinging involves no pavement pounding. You get all the benefits to your heart and lungs without the knee pain, blisters, and replace-me-every-six-months running shoes. Kettlebells last forever (especially if they're made of sand, like ours). Save your joints and your wallet. You will have more lean muscle mass at the end of the challenge. Your grip strength and cardio will greatly improve. If you ruck, play sports, or train martial arts, you'll be stronger, faster, and more capable. Kettlebell swings also force you to find your glutes, abs, and hamstrings. So if you feel out of touch with those muscle groups, you'll feel them turn on throughout the challenge. How to do the 10,000 Kettlebell Swings Challenge The 10,000 kettlebell swings challenge--GORUCK style--is 20 workouts spread over 30 days. So it's 500 swings per workout, with other exercises included for balance (and a break from the swings). First, you need the right gear. Choose the Right Kettlebell Kettlebells are easy to find on resale sites, garage sales, and sporting goods stores. You may already have one. However, if you want to join us for a GORUCK style kettlebell swing challenge, we recommend a Sand Kettlebell. Why choose a Sand Kettlebell? Their design withstands hard workouts, they can be dropped without incident, and they fold up for training on the go (headed to the beach? take an empty Sand Kettlebell and fill it when you get there). Because Sand Kettlebells have comfortable padded handles and swing smoothly, there isn't much downside. In fact, we recommend them for anyone who likes kettlebell training at home or on the go. We recommend guys start with a 35lbs to 53lbs Sand Kettlebell. Ladies, start with 18lbs to 35lbs, depending on your experience. Tap here to check them out. Kettlebell Swing Challenge Frequency Next, let's talk about frequency. You're going to do a ton of swings in 30 days, so you need to spread them out. We recommend following a 2 days on, 1 day off routine. That equals 1,000 swings every three days, for a total of 10,000 kettlebell swings in 30 days. If you want to build a daily kettlebell swing habit, you can do 333 swings per day for 29 days, then 343 your final day. However, we recommend the rest days included in the 20 workouts in 30 days plan. The Plan: 10,000 Swings in 30 Days We have a few kettlebell swing challenge options. Because we think rucking is the best exercise people can do, we've included a GORUCK inspired challenge. Which you choose depends on how much you like to ruck and how many additional exercises you'll include in the workouts. 1. GORUCK's

Learn how to integrate the kettlebell swing and goblet squat into your workouts. These two movements will improve lower body strength and conditioning.

30 Day Kettlebell Swing Workout Is The Most Effective Workout For Shredding Fat Fast. We Cover Everything You Need To Know.

Discover the 30 day kettlebell challenge that is helping people all over the world gain strength, lose fat and improve the way they look and feel. You only need to perform 2 exercises each day in order to complete this kettlebell challenge. Watch the videos and get started today.

30 Day Kettlebell Swing Workout Is The Most Effective Workout For Shredding Fat Fast. We Cover Everything You Need To Know.

In preparation for December I am posting the December 30 day challenge. I was feeling cleaver (well goofy) so I decided we will have Dumbbell December. Well, technically it is Dumbbell Swing Decemb…

Discover 7 kettlebell swing workouts that you can use to burn fat, increase your metabolism and your cardio all in under 10 minutes

Discover how to perform the kettlebell thruster exercise and why kb thrusters target almost every muscle in the body including your cardio.

There are countless amounts of fitness challenges out there. They have been redone, done over, and overdone. It's just how our industry is. We are continually

This is a DIGITAL DOWNLOAD item, no physical product will be shipped. This Kettlebell Swing Challenge is designed to help you reach your daily workout goals and keep you motivated over 30 days. PRODUCT DETAILS A4 size (11 3/4 inch x 8 1/4 inch) PDF Print Document - Kettlebell workout - Beginner - Kettlebell workout - Difficult - Kettlebell workout - Consistent - Kettlebell workout - Custom HOW TO DOWNLOAD YOUR DIGITAL FILE Log into your Etsy account Click on “You” (top right corner) Select “Purchases and Reviews” Find the order and select “Download files” (located to the right of the order) The file will show up in the “Downloads” folder on your computer. Please note: At this time Etsy does not allow for downloads on mobile devices. RETURNS Due to the nature of digital download items, we are unable to accept returns. Connect with us on social media for behind the scenes sneak peeks, new product launches, and discount codes. Instagram | @mountainsouldesigns

Aaaaaaannnndddd I’m back! I decided to take some much needed time off from blogging this summer. It was too much to keep up with while still trying to play catch up on some other things and s…

The benefits of kettlebells, how to use them, buying guide and kettlebell swing for beginners 30 day challenge