The 30 10 Kettlebell Challenge

The 30 10 Kettlebell Challenge

The 30 10 Kettlebell Challenge is for everyone and anyone that has up to 10 minutes a day and at least one kettlebell. It’s anywhere from 8 to 10 minutes a day for 30 days with only 4 minutes of that being the kettlebell workout.

→ Everyone has 8 to 10 minutes to spare on themselves each day.

→ Three super simple workouts, short time frame, just 4 minutes.

 

Short Bursts High-Intensity Interval Workouts (SBHII)

They’re great for weight loss, they work on your cardiovascular endurance, and you’ll also gain some strength benefits by joining in on the challenge.

8 x 20 seconds work and 10 seconds rest, no, it’s not real Tabata, I do use the term Tabata sometimes for click sakes, these are intense interval workouts, but if you want to call it Tabata, that’s fine too.

 

Finally, a kettlebell challenge that anyone can join, is explained in great detail and has alternatives. START TODAY

 

YOUR SCHEDULE

Day 1 squat deadlift 2 kettlebells of lightweight
Day 2 swing with 1 medium weight
Day 3 strict press 2 kettlebells of lightweight
Day 4 squat deadlift 2 kettlebells of lightweight
Day 5 swing with 1 medium weight
Day 6 strict press 2 kettlebells of lightweight
Day 7 squat deadlift 2 kettlebells of lightweight
Day 8 swing with 1 medium weight
Day 9 strict press 2 kettlebells of lightweight
Day 10 squat deadlift 2 kettlebells of medium weight
Day 11 swing with 1 medium weight
Day 12 strict press 2 kettlebells of medium weight
Day 13 squat deadlift 2 kettlebells of medium weight
Day 14 swing with 1 medium weight
Day 15 strict press 2 kettlebells of medium weight
Day 16 squat deadlift 2 kettlebells of lightweight
Day 17 swing with 1 medium weight
Day 18 strict press 2 kettlebells of lightweight
Day 19 squat deadlift 2 kettlebells of medium weight
Day 20 swing with 1 medium weight
Day 21 strict press 2 kettlebells of medium weight
Day 22 squat deadlift 2 kettlebells of medium weight
Day 23 swing with 1 medium weight
Day 24 strict press 2 kettlebells of medium weight
Day 25 squat deadlift 2 kettlebells of lightweight
Day 26 swing with 1 medium weight
Day 27 strict press 2 kettlebells of lightweight
Day 28 squat deadlift 2 kettlebells of heavyweight
Day 29 swing with 1 heavyweight
Day 30 strict press 2 kettlebells of heavyweight

A heavyweight is still not close to your submax, it should be about 60% of your 1RM (1RM explained), as you want to be able to maintain speed. Light is 30% of your 1RM, and medium is 45%. The deadlift is the one you can go the heaviest with, the swing is also suitable for a heavier kettlebell, and the press is one that you want to be performing with lighter weight so you can focus on speed while completing the full 20 seconds for 8 rounds.

The first day is focused on anterior chain muscles, second is posterior, the third is upper, cycle through that with some fluctuation in weight as indicated.

Those are the basic instructions, if they’re enough for you, great, join in, otherwise unlock the detailed instructions, regressions, modifications, and technique tips below with a simple social share (which means you click a button and help share this challenge).

 

When to start and how to join?

Now! There is no better time to start than now. Join by posting in one of the groups that you’ll be starting or just post your first-day result/participation.

 

Where to post?

You can post in any of our popular groups, they each have something different to offer which I’ll list for you below:

You should post because you want to be part of the challenge, you want to take advantage of the support you’ll get in the groups, not only from the admins/moderators but also from all other participants current or past. See some posts from others below.

 

What to post?

Post whatever you want, the full workout, part of your workout, just a comment about the workout being completed, you decide. Ask for form/technique feedback, etc.. Just make sure to include the name of the challenge (The 30 10 Kettlebell Challenge) and details because other people will be motivated and interested too after seeing your posts.

 

Want to add something extra to the challenge?

Give up booze for 30 days! No, I’m not against alcohol, but I do know things can sometimes get out of hand and that’s the time to reset and re-evaluate your relationship with alcohol, whether that is getting better control/moderation or just quit altogether, all up to you and you alone.

If you’re constantly down, lack energy, sick, unmotivated, skin not looking healthy, not getting things done, neglect your family, feel angry, and/or experience other negative side effects. Try going without alcohol for a while. Not saying “quit”, just saying “give it a go and try it out”. On the flip-side, you can alleviate a lot of those things I mentioned with kettlebells as well. So, doing both would bring double the results.

 

a) Squat Deadlift

Following is a video of the squat deadlift in action. Unlock more details further below.

 

b) Kettlebell Swing

The kettlebell swing variation we like to see is the fast and hard hip hinge swing where you insert the weight and pull it out. Here is a video of the double-arm hip hinge swing with one and two kettlebells. Unlock the content further below to find out if you can/should be swinging with two kettlebells.

 

c) Kettlebell Strict Press

The following video demonstrates the clean and strict press, however, note that the speed at which you should perform these should be triple the speed shown if not faster.

 

Alternatives and additional tips for the kettlebell challenge

You can unlock a lot more info about the challenge below with a simple act of kindness and sharing our content. But, if you feel the content isn’t worth sharing you can get away with the ‘just enough’ info provided above.

Covered below is:

  • Warming up
  • Cooling down
  • Weight selection/1RM
  • Alternatives
  • Beginners info
  • Muscles worked
  • Videos

 

Warming up

Each day you could essentially just workout for 4 minutes only but that could be dangerous and cause injury. I recommend a good warm-up prior to each days workout, hence the reason you need 8 to 10 minutes a day even though the workout itself is only 4 minutes.

a) Squat deadlift

For the squat deadlift, you want to focus on the legs, trapezius, and the shoulders blades but don’t neglect the full-body.

The legs will be doing the work but the upper part of your body will be doing isometric work which means it remains contracted during the exercise.

Here is a video with some ideas you can pick and choose the ones that suit you while focussing on the parts that need your attention.

b) Swings

For the swings, you want to focus on the legs (in particular posterior), back, and shoulder, but don’t neglect the full-body. Here is a great example, you can use the full first 4 minutes of this video.

c) Strict press

For the strict press, you want to focus on the shoulders, shoulder blades, and chest but don’t neglect the full-body.

The following warm-up was for the Iron Man Workout which has some intense military presses in it, you can pick out the parts that focus on the upper body.

And last but not least for the warm-up section, a freestyle warm-up with a light kettlebell.

 

The exercises

Following is more information about the exercises used in the three workouts.

 

a) Squat Deadlift

This variation of the deadlift is where you squat rather than hip hinge for the deadlift, this is so that you can reduce stress on the back and work faster. The squat keeps your torso more upright whereas the hip hinge would require you to bring your shoulders toward the ground which in turn places stress on the back, this can be a good thing, i.e. to work the back muscles but for our workout, we want to focus on the legs and work fast.

If you’re working with classic bells which might be shorter in regards to handle distance from the ground, or if you’re lacking squat flexibility, then it’s ok to perform the squat hang lift, which means that the weights do not come dead to the ground upon each rep. However, the hang lift will be more taxing as there is no break, no matter how slight it is, the deadlift provides a slight break when the weight is dead.

 

 

b) Kettlebell Swing

This variation of the kettlebell is performed with a hip hinge which means your shin remains vertical and you insert the weight between the legs and pull it out again. You want to perform the reps nice and fast. Your weight should be such that you can complete the full 20 seconds and all 8 rounds. For some people that might be two kettlebells of heavyweight and for others that might be a 12 or 16-kilo kettlebell. Remember that you also need to complete 30 days, so you don’t want to end up with muscle ache from going too heavy.

 

c) Kettlebell Strict Press

As with all the other exercises, you want to pick a weight you can complete all rounds with. If you find that you need to push press the weight up then you’ve picked a weight too heavy. With that said, if you have gone with the lightest weight you have and are still struggling, by all means, push press the weight up to keep the intensity up. Another point to keep in mind to keep the intensity and speed up is to only focus on the up phase of the press and pull them down, this will increase speed and intensity. However, you will need good control of the kettlebells to be able to do so.

 

Regressions/alternatives

Perhaps you only have one kettlebell or perhaps two weights are too heavy, or you haven’t learned how to clean two kettlebells, etc. then you can perform the workouts with one kettlebell. For the squat deadlift, you can perform do one side and then on the next round switch to the other side or you can hold the kettlebell with two hands. For the strict press, you can perform the press on one side, put it down, rest, and then do the other side. If you’re then not getting the intensity from the workout you expected, then perform 16 rounds instead of 8.

The next regression is time adjustment, perhaps 8 x 20 seconds is too much at this stage, and there is nothing wrong with it. If your current state requires a modification then do so, be proud of the fact that in 30 days you’ll be stronger and fitter than you were when you started. So, to adjust the time you can reduce the working time to for example 12 x 15 seconds work and 10 seconds rest, or you can increase the resting time to for example 8 x 20 seconds work and 20 seconds rest (increased by 10 seconds). Unsure of how to adjust? Just post and ask in one of our supportive groups.

 

Weight selection

If you have two uneven weights to work with and the weight difference is not a huge difference it’s ok to work with that, just switch the weights after each round. Remember, the weight should not be so heavy that you can’t maintain speed. Although speed is the objective, it’s not at the cost of form or technique, so make your choices wisely.

1RM means your 1 repetition max for a certain exercise. If 100kg would be the max you could lift for one repetition of the squat deadlift, then a lightweight (30%) would be approx. 30kg in total. If 32kg is the max you can press for one repetition then a lightweight would be approx. 10kg per kettlebell.

 

Cooling down and stretching

If you spend 3 minutes on your warm-up, 4 on the workout, then you can spend 3 minutes on your cool down and stretching. You can re-allocate the time as you see fit. Following are some ideas for stretching.

 

Technique

Having technique problems? Aches or pains? Check out these following resources:

  1. The best kettlebell education books directly from our website or Amazon
  2. Online kettlebell courses directly from our website or Udemy
  3. Weekly workouts and personalized coaching in our Caveman Inner Circle
  4. Kettlebell Training Fundamentals
  5. Master The Basic Kettlebell Swing
  6. Master The Kettlebell Clean
  7. Kettlebell Workouts and Challenges 1.0
  8. Kettlebell Workouts and Challenges 2.0

 

Muscles worked

With the squat deadlift you’re working:

  • Calves
  • Quadriceps
  • Gluteals
  • Erector spinae
  • Hip adductors/abductors
  • And much more

I have covered the muscles worked in the kettlebell swing before, check out the article by clicking the link.

With the press you’re working:

  • Deltoids
  • Triceps

Those are just the main muscles worked, in reality the standing kettlebell shoulder press works the full body as you need to stabilize, lock out your knees, hips, keep your spine erect, etc.

All the workouts over the three days combined provide a full-body workout.

 

 

Random entries

 

DAY THREE
Strict Press. What I’m loving about this challenge is being outside my comfort zone. I don’t ever really recall pressing doubles overhead. I don’t do a lot of double work because I’m so short (5ft) and I’ve found it challenging manhandling two together ? The first few were a little so so but I felt better as it went along. Arms were a bit fatigued from my lunch time workout but I wasn’t going to miss a day. Straight home from work into the gym in my work ? before I get my Friday night pizza ? ?

Loving watching everyone’s videos. Enjoy the weekend team!

Until tomorrow ?

Posted by Heidi Hofler on Friday, September 20, 2019

 

Day 3 of 30 Kettlebell challenge
#cavemantraining

Strict press 20:10 Tabata with 2x 16 kg KBL

Posted by Anand Randy on Thursday, September 19, 2019

 

First time poster in the group? hope I do this correctly!
Day one of 29, condensed my four mins so you don’t fall asleep!

Posted by Heidi Hofler on Wednesday, September 18, 2019

 

Day 1 of 30 day Kettlebell challenge
Squat deadlift with 2×20 kg KBL
#cavemantraining

Posted by Ravi Kumar on Wednesday, September 18, 2019

Share the Knowledge

Leave a Comment

Shopping Cart
0:00
0:00