Kettlebell workouts seem to be all the rage these days. And why not? A wide range of exercises to lose weight, tone up your body, and stay in shape can all be performed for less than what a typical gym membership would cost. Plus, kettlebells were invented by Russians — you know, those fuckers that drink 3 bottles of vodka, keep their blood/alcohol level at a consistent .45 BAC, and still refuse to die.
This month's challenge is the Onnit Primal Kettlebell Workout Challenge and will condense the 5-week workout plan outlined on their website into only 4 weeks.
The Workout Plan
Onnit's kettlebell workout normally consists of 3 workouts per week for 5 weeks for a total of 15 workouts. Well, fuck that. To get in all 15 workouts in a 30-day period, I will need to complete a kettlebell workout every other day. Math is good.
The Kettlebell Exercises
I'll tackle each one in greater detail throughout the month, but here's the basic breakdown:
- Kettlebell Swings
- Bent Over Rows
Day 1 is to assess your fitness level by performing the maximum number of reps for each given exercise above using a 35 lb kettlebell. Then add one rep to each exercise for each subsequent calendar day. For instance, if the maximum number of reps for deadlifts was 50 on Day 1, then the workout on Day 3 will need to have 52 reps completed.
While that might give off the impression of being simple, just imagine a total of 80 reps needing to be reached on the last workout of this challenge. These exercises are designed to use the maximum number of muscles for each set performed. Anyone following along at home and also participating, I say "Good luck!" Lord knows I'll need it, too.