Today, I have one of the toughest workout programs I’ve personally done for you. It’s centered around one of the biggest bang-for-your-buck exercises available- The Kettlebell Swing.
After this workout you will be a master of the movement. You will be stronger, leaner, and more fit. You quite possibly could be at the greatest level of conditioning you’ve ever experienced. Many people, upon completion, report better abs, bigger butts, iron grips, and a greater feeling of athleticism. When done properly, this program can transform your body and mind in just 4 weeks.
With such positive results though, it is not easy. It’s tough and requires dedication. You will be pushed mentally and physically, but if you want results bad enough, you will get locked in and focused. You will make the decision to commit yourself to the program for the next 4 weeks.
This program is from a coach I look up to and respect enormously, Dan John. He created this masterpiece and has tested it on himself, as well as his friends and clients, before revealing it to the world. The program is the 10,000 Swing Kettlebell Challenge.
The workout itself consists of 20 sessions. Each session centers around performing 500 Swings alongside one strength movement (think squats, presses, Chins, etc). The goal is to get 4-5 training sessions in per week. There are endless variations as far as accumulating the 500 Swings. Coach John recommends the two methods below:
Set 1- 10 Reps
Set 2- 15 Reps
Set 3- 25 Reps
Set 4- 50 Reps
Repeat four more times.
Or an alternative:
Set 1- 15 Reps
Set 2- 35 Reps
Repeat 9 more times.
Dan recommends focusing on one strength movement each workout. You would perform a set after each set of Swings. So…
Squat 1 Rep
Squat 2 Reps
Squat 3 Reps
Rest until you’re ready to repeat.
Dan also recommends you track the length of your sessions. Rest periods should be kept short, 30-60 seconds after each movement. With 50-rep sets of swings, you’ll probably need a little more. Over the course of the 20 workouts the time to complete each session will shorten. You will require less and less rest as your body adapts, you become stronger, and your endurance builds.
I personally lost some body fat, abs became more visible, and could feel my glutes contract much harder during workouts, and even just walking. It probably got bigger too…
Before embarking on this challenge, you might want to buy a pair of workout gloves. Performing 10,000 swings with a kettlebell can be very rough on your hands. Protect and take care of them while going through this intense program so you can complete it on schedule.
Remember, make the DECISION to complete this. COMMIT to it. FINISH it.
If you do that, I guarantee you will see results.
We are Amber and Jordan Kirbey. We are excited to share our experiences and ideas with you!