Set your own record and beat it after a couple of weeks rest then do the challenge again beat your reps. If you dont know what the 10000 kettlebell swing challenge is you can refer to this article i wrote after i did it the first time a few years ago.
Kettlebell swing form safety.
10000 kettlebell swing challenge. In a nutshell you swing a kettlebell 10000 times over the course of 30 days. Every lifter who was tested after this challenge increased lean muscle mass and conditioning. Pick 2 strength movements from the list of press dip goblet squat pull up 2 days on then rest a day.
The 10000 rep swing challenge dan john. 20 workouts spaced out over 4 weeks with 500 swings per workout. Youll do 500 swings per workout.
Swings and press 520 dan johns 10k swing challenge duration. 10000 kettlebell swing challenge results as with any other intense workout challenge you will lose a good deal of weight in fat as you build up more and more muscle. This is your challenge of course its great if you can get to 11111 since we already have the 10000 kettlebell swing challenge but no matter what you get out if you have challenged your capabilities then you have already won.
The original 10000 swing challenge was 500 swings in 20 workouts designed by dan john with a set program as described here. Dan ran this himself together with 18 other coaches and athletes and these were their results. He later expanded on the article in a forum post and i recommend checking both out.
Lets go into the details of the 10000 swing challenge. We are not taking that approach because there are other lifts and movements we need to do in classes that better suit the fitness levels and goals of our gym members. The 10000 kettlebell swings challenge is the brainchild of coach dan john who wrote about it for t nation.
Generally this is done with 500 swings on 20 days of the month giving you 10 rest days. Kettlebell workout of the week pat flynn. The muscles which are developed by this workout challenge are the abs glutes and leg muscles which all become more powerful and more defined.
Challenge yourself with four weeks of intensive kettlebell swinging to test your grit and improve body composition. After four weeks you will have done 10000 kettlebell swings dispersed throughout 20 workouts. The 10000 kettlebell swing challenge in 15 days the framework exercise program this post looks at the concept of developing a basic outline from which to form an exercise program.
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