When I first heard mention of doing 10,000 kettlebell swings in one month, all I could think was, “That sounds impossible!” But, as more and more athletes in the kettlebell community jumped on board I wanted to know more about it, too.
I’ll admit 10,000 swings is undeniably a lot of kettlebell swings, but there is a system with rest days included. Here’s the quick explanation (but you can click here (for the Facebook page):
- The month is set up as two days of work with one rest day. The goal is to repeat the cycle throughout the month of January.
- This would mean it would only be 500 kettlebell swings a day! Now that sounds much
more doable than I originally thought.
- Make it fun! Your 500 swings a day can be broken up in many ways but one of the my favourite ways is…
- Set 1 (Total of 100 reps): 10 swings, 15 swings, 25 swings, and 50 swings. Repeat five times with a 1 minute of rest between sets.
- Make it work for you and add variety with strength movements in your swings! These movements can be anything from presses to pull-ups or dips.
- An example workout with pull-ups and swings would look like…
- Set 1: 10 swings, 1 pull-up, 15 swings, 2 pull-ups, 25 swings, 3 pull-ups, 50 swings. Take a one minute break and then repeat it all five times.
Not only is this a great way to kick off 2015 but it will give you a very manageable goal for the month of January. At only six days into the month, it’s never too late to start your year off with a fun kettlebell swing challenge!