21 Day Kettlebell Swing Challenge

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DISCLAIMER This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs outlined herein should not be adopted without consultation with your health professional. The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a fitness and nutrition consultant. Use of the programs herein is at the sole choice and risk of the reader. The author is neither responsible, nor liable for any harm or injury resulting from this program or the use of the exercises described herein. The movement demonstrations, pictures and videos in this program may not be enough for all people to learn proper form. It is strongly recommended that you are instructed in kettlebell form by an RKC Certified Instructor.
21 Day Kettlebell Swing Challenge Day 1. Day 2. Day 3. Day 4. Day 5. Day 6. Day 7. Day 8. Day 9. Day 10. Day 11. Day 12. Day 13. Day 14. Day 15. Day 16. Day 17. Day 18. Day 19. Day 20. Day 21. 10 Minutes (200 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 15 Minutes (300 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 15 Minutes (300 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 20 Minuntes (400 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 10 Minutes (200 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 15 Minutes (300 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 10 Minutes (200 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 15 Minutes (300 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 20 Minutes (400 calories burned+EPOC)
2011 Joshua F. Hillis
Burn 1200 Calories Per Hour?

Ok, so people have been making wild claims about how many calories per hour you can burn with kettlebell training. I know kettlebell training works, and even I was skeptical. But recently ACE (The American Council on Exercise) was so concerned about these claims, they decided to do a study on the calorie burn of kettlebell training. ACE is one of the oldest and most respected fitness research and certifying bodies in the United Sates. And theyre ultra conservative, they dont do fads, they dont do gimmicks... they - they dont even do new or cutting edge! Theyre oldschool. They want proof. Theyre kind of like a fitness Consumer Reports. And their studies are so well documented, that the FTC uses their studies to know who to prosecute for fraud. In other words, if they say it, its real deal. Theyre study on the calorie burn of kettlebell training blew me away. Dr. John Porcari, leader of the study, said this. So they were burning at least 20.2 calories per minute, which is off the charts. Thats equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is crosscountry skiing up hill at a fast pace. Thats 1200 calories per hour yall. And that doesnt even include the afterburn.
21 Day Kettlebell Swing Challenge
I knew kettlebell training was awesome, I didnt know it was that awesome. But it totally explains the results people get. Read about the study in the January/February 2010 ACE FitnessMatters Researchers credit the awesome calorie burning to the fact that the kettlebell workout is a total-body movement that is also done very quickly due to the interval-training format. We knew it would be extremely intense, says Schnettler. Its a quick workout, and you do get a big bang for your buck in a very short amount of time.
See the whole study here: http://su.pr/2kLAnT Even I was blown away. Ive always said that the kettlebell swing is the most powerful fat loss movement there is. Now weve got proof.
Kettlebell workouts burn 20.2 calories per minute, which is completely off the charts. Its double the calorie burn of all of these other popular fat loss workouts that ACE has tested:
Kettlebell workouts = 2x more calorie burn than Spinning! Kettlebell workouts = Double the results of Boot Camp! Kettlebell workouts = Beats both Advanced Pilates and Power Yoga!
By Now You Should Have Already Heard of EPOC

No, its not Tupacs little brother. EPOC stands for Exercise Post Oxygen Consumption. Thats a fancy way of saying The calories your body burns recovering from a workout. In other words, there are the calories you burn during the workout, and there are also calories you burn after the workout. EPOC is the after workout calorie burn. World famous fat loss trainer Alwyn Cosgrove popularized calling EPOC your workout afterburn. Well use the terms EPOC and afterburn interchangeably.
Getting my swings in at Red Rocks with the 32kg (70lb) kettlebell

Five Things That We Know About EPOC

1.) You burn more calories post-workout when your workout is intense. In other words *harder and faster* is more effective than *longer and slower* for producing an afterburn. 2.) You burn more calories post-workout when you do intervals. In other words 30 seconds of work followed by 30 seconds of rest, ten times, produces a better EPOC than running 10 minutes continuously. 3.) Lifting heavier weights burns more calories post-workout than lifting lighter weights. This should be a no brainer, but if you do this workout with a heavier kettlebell youll have a better afterburn than if you used a lighter kettlebell. 4.) More muscle you have = the more calories you burn post-workout. If you get some muscle tone, youll have a better EPOC than if you had less muscle tone. Strength training is your friend. 5.) You burn more calories post-workout on every day that you work out. You dont burn extra calories post-workout on days you dont workout. Increasing workout frequency is going to increase your afterburn. By doing a workout every day, you can effectively raise your resting metabolic rate all of the time.
Why A 21 Day Challenge?

In 21 days you can seriously kick start your fitness and your weight loss. 21 days straight will cause a major change in your body, and yet 21 days is short enough that you can power through something as major as working out every single day. You will emerge on the other side of these 21 days changed: Leaner, stronger, better endurance, and feeling like an athlete. This is an awesome way to start your New Years fitness program, to get started after coming back from a vacation, or even just to kick start your fitness after youve fallen off and been lazy for a while.
How Does the 21 Day Challenge Work?

You follow the 21 day program. Youll do a kettlebell swing workout EVERY DAY for 21 days. If you miss a day, you take a few days off and start over again at day one. To complete the challenge, you must do 21 days consecutively.
Which 21 Day Kettlebell Swing Challenge Program Should I Do? Am I Beginner, Intermediate or Advanced?
Beginner Program If you are brand new to kettlebell lifting or just getting back to working out, youll find the beginner program very challenging. Intermediate Program If youre in pretty good shape and you have good kettlebell swing form, the Intermediate Program is probably your best program. Advanced Program If you are very experienced with kettlebells, you may be ready for the advanced program. Be Smart: Its Ok To Switch Mid-Program If you start the 21 days and find it to be too easy, its great to move up to the next program. If you start the 21 days and find the program youre doing to be too hard, then its a smart play to move down to the previous program.
Day One: 10 Minutes

Beginner: 30-60 *walk/jog 3:00 or until warmed up 0:00-1:30 30 seconds swings / 60 seconds rest 1:30-3:00 30 seconds swings / 60 seconds rest 3:00-4:30 30 seconds swings / 60 seconds rest 4:30-6:00 30 seconds swings / 60 seconds rest 7:30-9:00 30 seconds swings / 60 seconds rest 9:00-9:30 30 seconds swings *walk 3:00 or until cooled down Intermediate: 30-30 *walk/jog 3:00 or until warmed up 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds swings / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds swings / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest 5:00-6:00 30 seconds swings / 30 seconds rest 6:00-7:00 30 seconds swings / 30 seconds rest 7:00-8:00 30 seconds swings / 30 seconds rest 8:00-9:00 30 seconds swings / 30 seconds rest 9:00-10:00 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 One Arm
(200 calories burned+EPOC)
*Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 30 seconds left hand swings / 30 seconds rest 1:00-2:00 30 seconds right hand swings / 30 seconds rest 2:00-3:00 30 seconds left hand swings / 30 seconds rest 3:00-4:00 30 seconds right hand swings / 30 seconds rest 4:00-5:00 30 seconds left hand swings / 30 seconds rest 5:00-6:00 30 seconds right hand swings / 30 seconds rest 6:00-7:00 30 seconds left hand swings / 30 seconds rest 7:00-8:00 30 seconds right hand swings / 30 seconds rest 8:00-9:00 30 seconds left hand swings / 30 seconds rest 9:00-10:00 30 seconds right hand swings / 30 seconds rest *walk/jog 3:00 or until cooled down
Day Two: 5 Minutes

Beginner: 30-30 *walk/jog 3:00 or until warmed up 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds swings / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds swings / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10 *walk/jog 3:00 or until warmed up 0:00-0:30 20 seconds swings / 10 seconds rest 0:30-1:00 20 seconds swings / 10 seconds rest 1:00-1:30 20 seconds swings / 10 seconds rest 1:30-2:00 20 seconds swings / 10 seconds rest 2:00-2:30 20 seconds swings / 10 seconds rest 2:30-3:00 20 seconds swings / 10 seconds rest 3:00-3:30 20 seconds swings / 10 seconds rest 3:30-4:00 30 seconds swings / 10 seconds rest 4:00-5:00 60 seconds knee pushups *walk/jog 3:00 or until cooled down Advanced: 20-10 One Arm
*Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-0:30 20 seconds left hand swings / 10 seconds rest 0:30-1:00 20 seconds right hand swings / 10 seconds rest 1:00-1:30 20 seconds left hand swings / 10 seconds rest 1:30-2:00 20 seconds right hand swings / 10 seconds rest 2:00-2:30 20 seconds left hand swings / 10 seconds rest 2:30-3:00 20 seconds right hand swings / 10 seconds rest 3:00-3:30 20 seconds left hand swings / 10 seconds rest 3:30-4:00 30 seconds right hand swings / 10 seconds rest 4:00-5:00 60 seconds pushups *walk/jog 3:00 or until cooled down
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Day Three: 5 Minutes

Beginner: 30 swings / 60 rest *walk/jog 3:00 or until warmed up 0:00-1:30 30 seconds swings / 60 seconds rest 1:30-3:00 30 seconds swings / 60 seconds rest 3:00-4:30 30 seconds swings / 60 seconds rest 4:30-5:00 30 seconds swings / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 30-30
*Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds swings / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds swings / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 30 seconds left hand swings / 30 seconds rest 1:00-2:00 30 seconds right hand swings / 30 seconds rest 2:00-3:00 30 seconds left hand swings / 30 seconds rest 3:00-4:00 30 seconds right hand swings / 30 seconds rest 4:00-5:00 30 seconds left hand swings / 30 seconds rest 5:00-6:00 30 seconds right hand swings / 30 seconds rest *walk/jog 3:00 or until cooled down
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Day Four: 15 Minutes

Beginner: 30-60 *walk 3:00 or until warmed up 0:00-1:30 30 seconds swings / 60 seconds rest 1:30-3:00 30 seconds swings / 60 seconds rest 3:00-4:30 30 seconds swings / 60 seconds rest 4:30-6:00 30 seconds swings / 60 seconds rest 7:30-9:00 30 seconds swings / 60 seconds rest 9:00-10:30 30 seconds swings / 60 seconds rest 10:30-12:00 30 seconds swings / 60 seconds rest 12:00-13:30 30 seconds swings / 60 seconds rest 13:30-15:00 30 seconds swings / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 30-30 *Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds swings / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds swings / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest 5:00-6:00 30 seconds swings / 30 seconds rest 6:00-7:00 30 seconds swings / 30 seconds rest 7:00-8:00 30 seconds swings / 30 seconds rest 8:00-9:00 30 seconds swings / 30 seconds rest 9:00-10:00 30 seconds swings / 30 seconds rest 10:00-11:00 30 seconds swings / 30 seconds rest 11:00-12:00 30 seconds swings / 30 seconds rest 12:00-13:00 30 seconds swings / 30 seconds rest 13:00-14:00 30 seconds swings / 30 seconds rest 14:00-15:00 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down
Advanced: 30-30 : One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 30 seconds swings left / 30 seconds rest 1:00-2:00 30 seconds swings right / 30 seconds rest 2:00-3:00 30 seconds swings left / 30 seconds rest 3:00-4:00 30 seconds swings right / 30 seconds rest 4:00-5:00 30 seconds swings left / 30 seconds rest 5:00-6:00 30 seconds swings right / 30 seconds rest 6:00-7:00 30 seconds swings left / 30 seconds rest 7:00-8:00 30 seconds swings right / 30 seconds rest 8:00-9:00 30 seconds swings left / 30 seconds rest 9:00-10:00 30 seconds swings right / 30 seconds rest 10:00-11:00 30 seconds swings left / 30 seconds rest 11:00-12:00 30 seconds swings right / 30 seconds rest 12:00-13:00 30 seconds swings left / 30 seconds rest 13:00-14:00 30 seconds swings right / 30 seconds rest 14:00-15:00 30 seconds swings left / 30 seconds rest *walk/jog 3:00 or until cooled down
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Day Five: 5 Minutes

Beginner: 30-30 *walk 3:00 or until warmed up 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds swings / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds swings / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10
*Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-0:30 20 seconds swings / 10 seconds rest 0:30-1:00 20 seconds swings / 10 seconds rest 1:00-1:30 20 seconds swings / 10 seconds rest 1:30-2:00 20 seconds swings / 10 seconds rest 2:00-2:30 20 seconds swings / 10 seconds rest 2:30-3:00 20 seconds swings / 10 seconds rest 3:00-3:30 20 seconds swings / 10 seconds rest 3:30-4:00 30 seconds swings / 10 seconds rest 4:00-5:00 60 seconds knee pushups *walk/jog 3:00 or until cooled down Advanced: 20-10 One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-0:30 20 seconds left hand swings / 10 seconds rest 0:30-1:00 20 seconds right hand swings / 10 seconds rest 1:00-1:30 20 seconds left hand swings / 10 seconds rest 1:30-2:00 20 seconds right hand swings / 10 seconds rest 2:00-2:30 20 seconds left hand swings / 10 seconds rest 2:30-3:00 20 seconds right hand swings / 10 seconds rest 3:00-3:30 20 seconds left hand swings / 10 seconds rest 3:30-4:00 30 seconds right hand swings / 10 seconds rest 4:00-5:00 60 seconds pushups *walk/jog 3:00 or until cooled down
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Day Six: 5 Minutes

Beginner: 30-30 Swings / Plank *walk 3:00 or until warmed up 0:00-1:30 30 seconds swings / 60 seconds rest 1:30-3:00 30 seconds plank / 60 seconds rest 3:00-4:30 30 seconds swings / 60 seconds rest 4:30-5:00 30 seconds plank / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 30-30 Swings / Knee Pushups
*Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds knee pushups / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds knee pushups / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 Swings / Pushups *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds pushups / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds pushups / 30 seconds rest 4:00-5:00 30 swings / 30 seconds rest *walk/jog 3:00 or until cooled down
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Day Seven: 5 Minutes

Beginner: 30-30 *walk 3:00 or until warmed up 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds plank / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds plank / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10
*Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-0:30 20 seconds swings / 10 seconds rest 0:30-1:00 20 seconds knee pushups / 10 seconds rest 1:00-1:30 20 seconds swings / 10 seconds rest 1:30-2:00 20 seconds knee pushups / 10 seconds rest 2:00-2:30 20 seconds swings / 10 seconds rest 2:30-3:00 20 seconds knee pushups / 10 seconds rest 3:00-3:30 20 seconds swings / 10 seconds rest 3:30-4:00 30 seconds knee pushups / 10 seconds rest 4:00-5:00 60 seconds lunges *walk/jog 3:00 or until cooled down Advanced: 20-10 *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-0:30 20 seconds swings / 10 seconds rest 0:30-1:00 20 seconds pushups / 10 seconds rest 1:00-1:30 20 seconds swings / 10 seconds rest 1:30-2:00 20 seconds pushups / 10 seconds rest 2:00-2:30 20 seconds swings / 10 seconds rest 2:30-3:00 20 seconds pushups / 10 seconds rest 3:00-3:30 20 seconds swings / 10 seconds rest 3:30-4:00 30 seconds pushups / 10 seconds rest 4:00-5:00 60 seconds lunges *walk/jog 3:00 or until cooled down
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Day Eight: 15 Minutes

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Day Nine: 5 Minutes

Beginner: 30-30 *walk/jog 3:00 or until warmed up 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds plank / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds plank / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10
*Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-0:30 20 seconds swings / 10 seconds rest 0:30-1:00 20 seconds plank / 10 seconds rest 1:00-1:30 20 seconds swings / 10 seconds rest 1:30-2:00 20 seconds plank / 10 seconds rest 2:00-2:30 20 seconds swings / 10 seconds rest 2:30-3:00 20 seconds plank / 10 seconds rest 3:00-3:30 20 seconds swings / 10 seconds rest 3:30-4:00 30 seconds plank / 10 seconds rest 4:00-5:00 60 seconds brisk walk *walk/jog 3:00 or until cooled down Advanced: 20-10 *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-0:30 20 seconds swings / 10 seconds rest 0:30-1:00 20 seconds plank / 10 seconds rest 1:00-1:30 20 seconds swings / 10 seconds rest 1:30-2:00 20 seconds plank / 10 seconds rest 2:00-2:30 20 seconds swings / 10 seconds rest 2:30-3:00 20 seconds plank / 10 seconds rest 3:00-3:30 20 seconds swings / 10 seconds rest 3:30-4:00 30 seconds plank / 10 seconds rest 4:00-5:00 60 seconds brisk walk *walk/jog 3:00 or until cooled down
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Day Ten: 5 Minutes

Beginner: 30 swings / 60 rest *walk 3:00 or until warmed up 0:00-1:30 30 seconds swings / 60 seconds rest 1:30-3:00 30 seconds swings / 60 seconds rest 3:00-4:30 30 seconds swings / 60 seconds rest 4:30-5:00 30 seconds swings / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 30-30
*Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds swings / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds swings / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 30 seconds left hand swings / 30 seconds rest 1:00-2:00 30 seconds right hand swings / 30 seconds rest 2:00-3:00 30 seconds left hand swings / 30 seconds rest 3:00-4:00 30 seconds right hand swings / 30 seconds rest 4:00-5:00 30 seconds left hand swings / 30 seconds rest 5:00-6:00 30 seconds right hand swings / 30 seconds rest *walk/jog 3:00 or until cooled down
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Day Eleven: 20 Minutes
Beginner: 30-60 *walk 3:00 or until warmed up 0:00-1:30 30 seconds swings / 60 seconds rest 1:30-3:00 30 seconds swings / 60 seconds rest 3:00-4:30 30 seconds swings / 60 seconds rest 4:30-6:00 30 seconds swings / 60 seconds rest 7:30-9:00 30 seconds swings / 60 seconds rest 9:00-10:30 30 seconds swings / 60 seconds rest 10:30-11:00 30 seconds swings / 60 seconds rest 11:00-12:30 30 seconds swings / 60 seconds rest 12:30-14:00 30 seconds swings / 60 seconds rest 14:00-15:30 30 seconds swings / 60 seconds rest 15:30-17:00 30 seconds swings / 60 seconds rest 17:00-18:30 30 seconds swings / 60 seconds rest 18:30-20:00 30 seconds swings / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10 *walk/jog 3:00 or until warmed up
Set #1 0:00-0:30 20 seconds swings / 10 seconds rest 0:30-1:00 20 seconds swings / 10 seconds rest 1:00-1:30 20 seconds swings / 10 seconds rest 1:30-2:00 20 seconds swings / 10 seconds rest 2:00-2:30 20 seconds swings / 10 seconds rest 2:30-3:00 20 seconds swings / 10 seconds rest 3:00-3:30 20 seconds swings / 10 seconds rest 3:30-4:00 20 seconds swings / 10 seconds rest 4:00-5:00 60 seconds rest Set #2 5:00-5:30 20 seconds lunges / 10 seconds rest 5:30-6:00 20 secs knee pushups / 10 secs rest 6:00-6:30 20 seconds lunges / 10 seconds rest 6:30-7:00 20 secs knee pushups / 10 secs rest 7:00-7:30 20 seconds lunges / 10 seconds rest 7:30-8:00 20 secs knee pushups / 10 secs rest 8:00-8:30 20 seconds lunges / 10 seconds rest 8:30-9:00 20 secs knee pushups / 10 secs rest 9:00-10:00 60 seconds rest
Set #3 10:00-0:30 20 seconds swings / 10 seconds rest 10:30-11:00 20 seconds swings / 10 seconds rest 11:00-11:30 20 seconds swings / 10 seconds rest 11:30-12:00 20 seconds swings / 10 seconds rest 12:00-12:30 20 seconds swings / 10 seconds rest 12:30-13:00 20 seconds swings / 10 seconds rest 13:00-13:30 20 seconds swings / 10 seconds rest 13:30-14:00 20 seconds swings / 10 seconds rest 14:00-15:00 60 seconds rest Set #4 15:00-15:30 20 seconds lunges / 10 seconds rest 15:30-16:00 20 secs knee pushups / 10 secs rest 16:00-16:30 20 seconds lunges / 10 seconds rest 16:30-17:00 20 secs knee pushups / 10 secs rest 17:00-17:30 20 seconds lunges / 10 seconds rest 17:30-18:00 20 secs knee pushups / 10 secs rest 18:00-18:30 20 seconds lunges / 10 seconds rest 18:30-19:00 20 secs knee pushups / 10 secs rest 19:00-20:00 60 seconds rest *walk/jog 5:00 or until cooled down 19
Day Eleven: 20 Minutes (Continued)

Advanced: 20-10 *walk/jog 3:00 or until warmed up
Set #1 0:00-0:30 20 secs swings left / 10 secs rest 0:30-1:00 20 secs swings right / 10 secs rest 1:00-1:30 20 secs swings left / 10 secs rest 1:30-2:00 20 secs swings right / 10 secs rest 2:00-2:30 20 secs swings left / 10 secs rest 2:30-3:00 20 secs swings right / 10 secs rest 3:00-3:30 20 secs swings left / 10 secs rest 3:30-4:00 20 secs swings right / 10 secs rest 4:00-5:00 60 seconds rest
Set #3 10:00-0:30 20 seconds swings / 10 seconds rest 10:30-11:00 20 seconds swings / 10 seconds rest 11:00-11:30 20 seconds swings / 10 seconds rest 11:30-12:00 20 seconds swings / 10 seconds rest 12:00-12:30 20 seconds swings / 10 seconds rest 12:30-13:00 20 seconds swings / 10 seconds rest 13:00-13:30 20 seconds swings / 10 seconds rest 13:30-14:00 20 seconds swings / 10 seconds rest 14:00-15:00 60 seconds rest Set #4 15:00-15:30 20 seconds lunges / 10 seconds rest 15:30-16:00 20 secs knee pushups / 10 secs rest 16:00-16:30 20 seconds lunges / 10 seconds rest 16:30-17:00 20 secs knee pushups / 10 secs rest 17:00-17:30 20 seconds lunges / 10 seconds rest 17:30-18:00 20 secs knee pushups / 10 secs rest 18:00-18:30 20 seconds lunges / 10 seconds rest 18:30-19:00 20 secs knee pushups / 10 secs rest 19:00-20:00 60 seconds rest
Set #2 5:00-5:30 20 seconds lunges / 10 seconds rest 5:30-6:00 20 secs pushups / 10 secs rest 6:00-6:30 20 seconds lunges / 10 seconds rest 6:30-7:00 20 secs pushups / 10 secs rest 7:00-7:30 20 seconds lunges / 10 seconds rest 7:30-8:00 20 secs pushups / 10 secs rest 8:00-8:30 20 seconds lunges / 10 seconds rest 8:30-9:00 20 secs pushups / 10 secs rest 9:00-10:00 60 seconds rest
*walk/jog 5:00 or until cooled down
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Day Twelve: 5 Minutes

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Day Thirteen: 10 Minutes

Beginner: 30-60 *walk/jog 3:00 or until warmed up 0:00-1:30 30 seconds swings / 60 seconds rest 1:30-3:00 30 seconds swings / 60 seconds rest 3:00-4:30 30 seconds swings / 60 seconds rest 4:30-6:00 30 seconds swings / 60 seconds rest 7:30-9:00 30 seconds swings / 60 seconds rest 9:00-9:30 30 seconds swings *walk 3:00 or until cooled down Intermediate: 30-30 *walk/jog 3:00 or until warmed up 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds swings / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds swings / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest 5:00-6:00 30 seconds swings / 30 seconds rest 6:00-7:00 30 seconds swings / 30 seconds rest 7:00-8:00 30 seconds swings / 30 seconds rest 8:00-9:00 30 seconds swings / 30 seconds rest 9:00-10:00 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 One Arm
*Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 30 seconds left hand swings / 30 seconds rest 1:00-2:00 30 seconds right hand swings / 30 seconds rest 2:00-3:00 30 seconds left hand swings / 30 seconds rest 3:00-4:00 30 seconds right hand swings / 30 seconds rest 4:00-5:00 30 seconds left hand swings / 30 seconds rest 5:00-6:00 30 seconds right hand swings / 30 seconds rest 6:00-7:00 30 seconds left hand swings / 30 seconds rest 7:00-8:00 30 seconds right hand swings / 30 seconds rest 8:00-9:00 30 seconds left hand swings / 30 seconds rest 9:00-10:00 30 seconds right hand swings / 30 seconds rest *walk/jog 3:00 or until cooled down
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Day Fourteen: 5 Minutes

Beginner: 30-30 *walk/jog 3:00 or until warmed up 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds swings / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds swings / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10 *walk/jog 3:00 or until warmed up 0:00-0:30 20 seconds swings / 10 seconds rest 0:30-1:00 20 seconds swings / 10 seconds rest 1:00-1:30 20 seconds swings / 10 seconds rest 1:30-2:00 20 seconds swings / 10 seconds rest 2:00-2:30 20 seconds swings / 10 seconds rest 2:30-3:00 20 seconds swings / 10 seconds rest 3:00-3:30 20 seconds swings / 10 seconds rest 3:30-4:00 30 seconds swings / 10 seconds rest 4:00-5:00 60 seconds knee pushups *walk/jog 3:00 or until cooled down Advanced: 20-10 One Arm
*Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-0:30 20 seconds left hand swings / 10 seconds rest 0:30-1:00 20 seconds right hand swings / 10 seconds rest 1:00-1:30 20 seconds left hand swings / 10 seconds rest 1:30-2:00 20 seconds right hand swings / 10 seconds rest 2:00-2:30 20 seconds left hand swings / 10 seconds rest 2:30-3:00 20 seconds right hand swings / 10 seconds rest 3:00-3:30 20 seconds left hand swings / 10 seconds rest 3:30-4:00 30 seconds right hand swings / 10 seconds rest 4:00-5:00 60 seconds pushups *walk/jog 3:00 or until cooled down
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Day Fifteen: 15 Minutes

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Day Sixteen: 5 Minutes

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Day Seventeen: 10 Minutes

Beginner: 30-60 *walk/jog 3:00 or until warmed up 0:00-1:30 30 seconds swings / 60 seconds rest 1:30-3:00 30 seconds swings / 60 seconds rest 3:00-4:30 30 seconds swings / 60 seconds rest 4:30-6:00 30 seconds swings / 60 seconds rest 7:30-9:00 30 seconds swings / 60 seconds rest 9:00-9:30 30 seconds swings *walk 3:00 or until cooled down Intermediate: 30-30 *walk/jog 3:00 or until warmed up 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds swings / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds swings / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest 5:00-6:00 30 seconds swings / 30 seconds rest 6:00-7:00 30 seconds swings / 30 seconds rest 7:00-8:00 30 seconds swings / 30 seconds rest 8:00-9:00 30 seconds swings / 30 seconds rest 9:00-10:00 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 30 seconds left hand swings / 30 seconds rest 1:00-2:00 30 seconds right hand swings / 30 seconds rest 2:00-3:00 30 seconds left hand swings / 30 seconds rest 3:00-4:00 30 seconds right hand swings / 30 seconds rest 4:00-5:00 30 seconds left hand swings / 30 seconds rest 5:00-6:00 30 seconds right hand swings / 30 seconds rest 6:00-7:00 30 seconds left hand swings / 30 seconds rest 7:00-8:00 30 seconds right hand swings / 30 seconds rest 8:00-9:00 30 seconds left hand swings / 30 seconds rest 9:00-10:00 30 seconds right hand swings / 30 seconds rest *walk/jog 3:00 or until cooled down
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Day Eighteen: 5 Minutes

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Day Nineteen: 15 Minutes

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Day Twenty: 5 Minutes

Beginner: 30 swings / 60 rest *walk 3:00 or until warmed up 0:00-1:30 30 seconds swings / 60 seconds rest 1:30-3:00 30 seconds plank / 60 seconds rest 3:00-4:30 30 seconds swings / 60 seconds rest 4:30-5:00 30 seconds plank / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 30-30
*Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds plank / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds plank / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 30 seconds swings / 30 seconds rest 1:00-2:00 30 seconds plank / 30 seconds rest 2:00-3:00 30 seconds swings / 30 seconds rest 3:00-4:00 30 seconds plank / 30 seconds rest 4:00-5:00 30 seconds swings / 30 seconds rest 5:00-6:00 30 seconds plank / 30 seconds rest *walk/jog 3:00 or until cooled down
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Day Twenty One: 20 Minutes

Beginner: 30-60 *walk 3:00 or until warmed up 0:00-1:30 30 seconds swings / 60 seconds rest 1:30-3:00 30 seconds swings / 60 seconds rest 3:00-4:30 30 seconds swings / 60 seconds rest 4:30-6:00 30 seconds swings / 60 seconds rest 7:30-9:00 30 seconds swings / 60 seconds rest 9:00-10:30 30 seconds swings / 60 seconds rest 10:30-11:00 30 seconds swings / 60 seconds rest 11:00-12:30 30 seconds swings / 60 seconds rest 12:30-14:00 30 seconds swings / 60 seconds rest 14:00-15:30 30 seconds swings / 60 seconds rest 15:30-17:00 30 seconds swings / 60 seconds rest 17:00-18:30 30 seconds swings / 60 seconds rest 18:30-20:00 30 seconds swings / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10 *walk/jog 3:00 or until warmed up
Set #1 0:00-0:30 20 seconds swings / 10 seconds rest 0:30-1:00 20 seconds swings / 10 seconds rest 1:00-1:30 20 seconds swings / 10 seconds rest 1:30-2:00 20 seconds swings / 10 seconds rest 2:00-2:30 20 seconds swings / 10 seconds rest 2:30-3:00 20 seconds swings / 10 seconds rest 3:00-3:30 20 seconds swings / 10 seconds rest 3:30-4:00 20 seconds swings / 10 seconds rest 4:00-5:00 60 seconds rest Set #2 5:00-5:30 20 seconds swings / 10 seconds rest 5:30-6:00 20 secs knee pushups / 10 secs rest 6:00-6:30 20 seconds swings / 10 seconds rest 6:30-7:00 20 secs knee pushups / 10 secs rest 7:00-7:30 20 seconds swings / 10 seconds rest 7:30-8:00 20 secs knee pushups / 10 secs rest 8:00-8:30 20 seconds swings / 10 seconds rest 8:30-9:00 20 secs knee pushups / 10 secs rest 9:00-10:00 60 seconds rest
Set #3 10:00-0:30 20 seconds swings / 10 seconds rest 10:30-11:00 20 seconds swings / 10 seconds rest 11:00-11:30 20 seconds swings / 10 seconds rest 11:30-12:00 20 seconds swings / 10 seconds rest 12:00-12:30 20 seconds swings / 10 seconds rest 12:30-13:00 20 seconds swings / 10 seconds rest 13:00-13:30 20 seconds swings / 10 seconds rest 13:30-14:00 20 seconds swings / 10 seconds rest 14:00-15:00 60 seconds rest Set #4 15:00-15:30 20 seconds lunges / 10 seconds rest 15:30-16:00 20 secs knee pushups / 10 secs rest 16:00-16:30 20 seconds lunges / 10 seconds rest 16:30-17:00 20 secs knee pushups / 10 secs rest 17:00-17:30 20 seconds lunges / 10 seconds rest 17:30-18:00 20 secs knee pushups / 10 secs rest 18:00-18:30 20 seconds lunges / 10 seconds rest 18:30-19:00 20 secs knee pushups / 10 secs rest 19:00-20:00 60 seconds rest *walk/jog 5:00 or until cooled down 30
Day Twenty One: 20 Minutes (Continued)

Advanced: 20-10 *walk/jog 3:00 or until warmed up
Set #1 0:00-0:30 20 secs swings left / 10 secs rest 0:30-1:00 20 secs swings right / 10 secs rest 1:00-1:30 20 secs swings left / 10 secs rest 1:30-2:00 20 secs swings right / 10 secs rest 2:00-2:30 20 secs swings left / 10 secs rest 2:30-3:00 20 secs swings right / 10 secs rest 3:00-3:30 20 secs swings left / 10 secs rest 3:30-4:00 20 secs swings right / 10 secs rest 4:00-5:00 60 seconds rest
Set #3 10:00-0:30 20 secs swings left / 10 secs rest 10:30-11:00 20 secs swings right / 10 secs rest 11:00-11:30 20 secs swings left / 10 secs rest 11:30-12:00 20 secs swings right / 10 secs rest 12:00-12:30 20 secs swings left / 10 secs rest 12:30-13:00 20 secs swings right / 10 secs rest 13:00-13:30 20 secs swings left / 10 secs rest 13:30-14:00 20 secs swings right / 10 secs rest 14:00-15:00 60 seconds rest Set #4 15:00-15:30 20 seconds lunges / 10 seconds rest 15:30-16:00 20 secs pushups / 10 secs rest 16:00-16:30 20 seconds lunges / 10 seconds rest 16:30-17:00 20 secs pushups / 10 secs rest 17:00-17:30 20 seconds lunges / 10 seconds rest 17:30-18:00 20 secs pushups / 10 secs rest 18:00-18:30 20 seconds lunges / 10 seconds rest 18:30-19:00 20 secs pushups / 10 secs rest 19:00-20:00 60 seconds rest
Set #2 5:00-5:30 20 seconds swings / 10 seconds rest 5:30-6:00 20 secs pushups / 10 secs rest 6:00-6:30 20 seconds swings / 10 seconds rest 6:30-7:00 20 secs pushups / 10 secs rest 7:00-7:30 20 seconds swings / 10 seconds rest 7:30-8:00 20 secs pushups / 10 secs rest 8:00-8:30 20 seconds swings / 10 seconds rest 8:30-9:00 20 secs pushups / 10 secs rest 9:00-10:00 60 seconds rest
*walk/jog 5:00 or until cooled down
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Community Is Everything In Your 21 Day Challenge

1.) 21 Day Kettlebell Swing Challenge Facebook Page Everyone is on Facebook, so this is the easiest place to connect. 2.) On Twitter, with the hashtag #21daykettlebell or even just #kettlebell If youre on Twitter, a really awesome way to keep up with everyone else doing the 21 Day Kettlebell Swing Challenge is with #21daykettlebell on the end of all of your workout posts. 3.) On the DragonDoor kettlebell forum Right now there are a few threads about the 21 Day Kettlebell Challenge, and if youre part of the DD community, this is a great place to discuss the Challenge, as well as all things kettlebell. If you arent familiar with DragonDoor, its the home of the RKC Kettlebell Instructor Certification. One of the most powerful things you can do for stick-to-it-ness for your workout and diet is to connect regularly with other people who are doing the same thing. I strongly recommend workout buddies, online communities, RKC taught kettlebell classes - anything that can connect you with other people who are doing the same thing you are.
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Does Every Workout Need to Kill You?

The answer is:
I get this question from time to time.
No, every workout does NOT need to kill you. And No. Every workout does not need to be high intensity. The workouts in The 21 Day Kettlebell Swing Challenge ARE interval training, but not every interval training day needs to be all out. The 5:00 days shouldnt be super hard. If they are, you need to go down to the Beginner Program and/or use a lighter kettlebell. Even when we do the 10 and 15 minutes days, they should only be done at 80-90% intensity. The only day you should really push it will be the 20 minute days. Just because its a 30 second interval does NOT mean that you have to do swings continuously the whole 30 seconds. I want you to do as many swings in that 30 seconds as you can with PERFECT FORM.
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Your form should not break down.

If you can only do swings for 20 seconds of the 30 second interval with good form, then you should stop at 20 seconds. I repeat: You only do as much as you can with perfect form in each interval time frame. If you cant do it with perfect form, you stop and rest. If you are unsure about your form, review the videos.
All you really need to focus on in this program is: 1.) Getting in the Workouts (buring calories) and 2.) Keeping a Food Journal (consuming less calories)
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The Kettlebell Swing
2.
1.
2.
The kettlebell swing is your one move fat loss supercharger. The thing is that we have to learn how to do it right - you have to fold at your hips, not at your lower back.
3.
1. In fact, your back stays
completely straight at the bottom.
2. Lengthen from your tailbone

up through the top of your head. You just sit your butt back and fold at your hips.
4.
5.
3. You should also notice that
it isnt a squat. Your knees dont come forward at all. Its just enough knee bend to sit your butt back.
4. At the top of the movement,
you should flex your butt as hard as you can,
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6. 5.
7.
5. drive your hips forward fast,

and straighten out your legs completely.
6. Drive your heels down hard

while you are standing up completely straight.
6.
7. Your arms should be straight
and loose, and the weight of the kettlebell should pull your arms up in front of you.
8. After the kettlebell goes weightless at the top, hike the kettlebell
back behind you, to set up the next swing. Snap your hips forward into the next swing after hiking it back behind you. Steps #1, 2 and 3 happen at the bottom of the movement. Then steps #4, 5, 6 and 7 are what gets you from the bottom to the top of the movement. This is the basics of the kettlebell swing. Ultimately, youll need to watch two videos: 1.) How to learn the Kettlebell Swing, by RKC Level II Josh Hillis and 2.) Swing Head and Neck Position, by RKC Team Leader Keira Newton
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Just Two Things Per Day

Those 7 form points might be overwhelming all at once, so were going to focus on just one or two each day. Day 1. 10 Minutes - Focus on 4 and 5: Flex your butt as hard as you can, and drive your hips forward quickly Day 2. 5 Minutes - Focus on 1: Keep your back straight at the bottom, and 2: get taller at the bottom. Day 3. 5 Minutes - Focus on 6: Driving your heels down hard and 2: straighten your legs out Day 4. - Focus on 4 and 5: Flex your butt as hard as you can, and drive your hips forward quickly. Day 5. 5 Minutes - Focus on 7: Keeping your arms loose and letting the kettlebell pull your arms up Day 6. 5 Minutes Focus on 4 and 5: Flex your butt as hard as you can, and drive your hips forward quickly Day 7. 5 Minutes - Focus on 7: Keeping your arms loose and letting the kettlebell pull your arms up
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Day 8. 15 Minutes - Focus on 4 and 5: Flex your butt as hard as you can, and drive your hips forward quickly. Day 9. 5 Minutes - Driving your heels down hard and 2: straighten your legs out. Day 10. 5 Minutes - Focus on 1: Keep your back straight at the bottom, and 2 get taller at the bottom. Day 11. 20 Minutes - Focus on 6: Driving your heels down hard and 4. Flex your butt as hard as you can. Day 12. 5 Minutes - Focus on 7: Keeping your arms loose and letting the kettlebell pull your arms up Day 13. 10 Minutes - Focus on 6: Driving your heels down hard and 2: straighten your legs out Day 14. 5 Minutes - Focus on 7: Keeping your arms loose and letting the kettlebell pull your arms up Day 15. 15 Minutes - Focus on 6: Driving your heels down hard and 4. Flex your butt as hard as you can.
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Day 16. 5 Minutes - Focus on 1: Keep your back straight at the bottom, and 2: get taller at the bottom. Day 17. 10 Minutes - Focus on 7: Keeping your arms loose and letting the kettlebell pull your arms up Day 18. 5 Minutes - Focus on 1: Keep your back straight at the bottom, and 2: get taller at the bottom. Day 19. 15 Minutes - Focus on 6: Driving your heels down hard and 2: straighten your legs out Day 20. 5 Minutes - Focus on 4: and 5: Flex your butt as hard as you can, and drive your hips forward quickly. Day 21. 20 Minutes - At this point youve had twenty straight days of practice. Take everything youve learned and rock out!
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Beginner: Plank
Hold the top of a pushup position.
(the version of the plank we are going to use is also called tall plank or pushup plank)
Imagine perfect posture standing, and flip that horizontal. Get taller by lengthening from your tailbone up through the top of your head. Brace your abs like you were going to get punched in the stomach. Notice how the models neck is in line with her spine. She is not chickening her head forward or down, and she isnt cranking her neck up and back either. Her neck is in the neutral position.
Brace your abs like you were going to get punched in the stomach. Dont let your hips drop down. Dont let your back arch.
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Form for all Pushups and Planks

Neutral spine. Imagine perfect posture standing, and flip that horizontal.
Imagine lengthening your spine and getting taller throughout the movement: You should have tall spine at both the top and the bottom position of the pushup.
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Intermediate: Knee Pushups
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Advanced: Pushups
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If you have to travel, or for some reason you dont have your kettlebell with you, you can do dumbbell swings. The major downside of dumbbell swings is that its harder for people to learn correct form with a dumbbell, and its harder to keep correct form with a dumbbell. But dumbbell swings still work, and they are way better than no swings at all! You just have to remember that all of the same rules still apply. Again, I strongly recommend that you watch both of these videos: 1.) How to learn the Kettlebell Swing, by RKC Level II Josh Hillis and 2.) Swing Head and Neck Position, by RKC Team Leader Keira Newton
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What If My Low Back Hurts After Kettlebell Swings?

You should feel sore in your butt and hamstrings, not your low back. Lots of low back soreness means one of two things: 1.) You are pulling with your arms and/or over arching your back at the top. If you are pulling with your arms, its going to put bad stress on your low back. Kettlebell swings are not an arm exercise. At all. You need to focus on flexing your butt and driving your hips forward. Dont even worry about the kettlebell go up. Just pop your hips really hard. If you are pulling with your arms, it isnt going to work very well, and thats when people over arch their back at the top of the swing also. Dont do that. Drive the whole movement from your butt. Flex your butt hard to protect your low back. 2.) Youre doing too much and letting your form break down If the kettlebell swing slows down, its wrong. If you round your back its wrong. If you do either of those because you are tired, its wrong. Rest more. You dont need to fill up each interval with swings.
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Nutrition For Fat Loss is Easy

In terms of Nutrition, we are playing three games: 1.) Lose Fat - Consume less calories, or burn more calories. 2.) Hold or build muscle - consume enough protein and do smart enough resistance training workouts that we hold on to muscle while we lose fat. 3.) Be Full, happy, and satisfied - Eat good whole foods. Eat protein and good fats. Eat good, clean, low calorie, high volume carbs. Eat the least processed food you can. Shop at the outer edges of the supermarket; Get fruit, vegetables, nuts, fish, poultry, pork and lean beef.
The Food Journal

Look, if you arent keeping a food log, you arent in the game. If you dont know how many calories you are consuming, you cant make smarter decisions about food. Your food log will be your best education. Ill give you a head start - the cleanest, most whole, fresh food usually has the least calories. And its the best for you. Keeping a food log is the only way you can really know. If you want to get really lean, if you want to acutally get the body youve always wanted, then keeping a food log is an absolute requirement. You need to know how many calories you are consuming. You need to know if you are getting enough protein.
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You can get your fuel on the outside edges of the supermarket:
1.) Protein - Bison, poultry, fish, beef, pork, tofu, tempeh. 2.) Carbs - Fruit, vegetables, oatmeal, brown rice, sprouted bread, sweet potatoes, yams. 3.) Fat - Fish oil, flaxseed oil, nuts, avacado, olive oil.
The Bottom Line

If you arent losing fat, the first place to look is always total calories. If you are eating more calories than you are burning, youll get bigger. If you are eating less calories, youll get smaller. The second place to look is quality of food. Shop at the outside edges of the supermarket. Ask yourself: Could a caveman hunt it or gather it?
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The 21 Day Food Journal Challenge

If you really want amazing fat loss results, add the 21 day food journal challenge to your 21 Day Kettlebell Swing Challenge. Besides just having a breakthrough in your fitness, you can have a breakthrough in your weight loss if you combine these two powerful programs. The 21 Day Food Journal Challenge is simple: Type up what you eat in an online food journal each day of the 21 Day Kettlebell Swing Challenge. Use a free online food journal like http://www.sparkpeople.com/ Just the act of keeping the food journal will transform your eating habits in ways you cant imagine if youve never kept a food journal before. The awareness alone is power. And make sure to give yourself 3 free meals in the 21 days. A free meal is an hour where you can eat what ever you want. The rest of the meals in this 21 day challenge, try to get some protein at most every meal. Use common sense about what you know is good food. What ever situation you are in, try to eat the healthiest possible option available. I dont care where you are, there is always a better option and a worse option. For these 21 days, always take the better option. The 21 Day Kettlebell Swing Challenge : Massive Calories Burned + The 21 Day Food Journal Challenge : Less Calories Consumed = Awesome Fat Loss Results
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Celebrities Who Use Kettlebells

Scarlett Johansson
I was having her do a lot of balance, coordination, and core work, but what she really loved was the strength training--things like pullups and kettlebells--and the idea of feeling and looking strong. -Scarletts trainer, Bobby Strom, talking about her Iron Man 2 workout in SELF Magazine http://www.self.com/
Paramount Pictures http://ironmanmovie.marvel.com/
Katherine Heigl
I was probably in the best shape of my life for Knocked Up but I hated going to the gym... Ive now found a woman who teaches kettlebell classes. Its a mix of cardio and weight training but I only do it for 20 minutes twice a week and its changed my body shape. -Katherine Heigl talking about working with trainer Miss Beaver, RKC
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Ashley Greene
She did add in a couple of nontraditional weight moves: working with kettlebells and pushing a big box filled with weights across a room. My butt and legs were so sore! -talking about her Twilight: Eclipse workout in Womans Health Magazine
Womens Health Magazine http://www.womenshealthmag.com/
The cast of the movie 300
Used kettlebells in their workout routine at Mark Twights Gym Jones. -Making of 300 video journals http://www.300ondvd.com/
Warner Brothers http://www.300ondvd.com/
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The cast of Spartacus: Blood and Sand

Andy Whitfeld (Spartacus), Peter Mensah (Doctore), and Jai Courtney Starz Entertainment (Varro) used kettlebells in http://www.starz.com/originals/spartacus/ The Spartacus: Challenge by Mens Health Magazine and Starz: http://www.menshealth.com/spartacus/ Erin Cummings (Sura) and LesleyAnn Brandt (Neavia) joined the Gladiator Camp and got plenty of kettlebell work. http://www.y outube.com/ watch?v=H1NClmbml6s Katrina Law (Mira) also did the Mens Health Spartacus Challenge workout with kettlebells http://misskatrinalaw.com/ The cast of the new season, Gods of the Arena, got plenty of kettlebell work in at this years Gladiator Camp also. http://www.youtube.com/ watch?v=YT2DSSW56tI
Starz Entertainment http://www.starz.com/originals/spartacus/
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Interval Workout Timers

My favorite free online interval timer is definitely http://www.speedbagforum.com/timer.html
There are tons of free interval workout timers online. There are also tons of iPhone and Android interval timers.
If youre looking for a timer you can take with you to the gym or basement or garage or whereever you work out, the Gym Boss has been the gold standard timer of park based boot camps forever. You can get the Gym Boss at http://www.gymboss.com/
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Free Online Interval Timer http://www.speedbagforum.com/timer.html
Gym Boss Portable Interval Timer http://www.gymboss.com/
Workout Muse 30-30 Music Interval mp3
https://joshhillis.workoutmuse.com/store/?kw=30-30
Workout Muse 20-10 Music Interval mp3
https://joshhillis.workoutmuse.com/store/?kw=20-10
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The most fun interval timers are probably the Workout Muse timers. You can get the 30-30 intervals r the 20-10 intervals in all different types of music: Hip Hop, House, Latin, Pop, Reggeaton, Rock, Rock-Hip Hop Fusion, Techno, or World. At $19.95 each, theyre a little bit spendier than the other options, but theyre fun and motivating, and if thats what gets you going for your workouts - theyre totally worth it. I almost always run my kettlebell boot camp classes with workout muse intervals.
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What Weight Kettlebell Should I Get?

Most women will start with an 8kg (18lb) Kettlebell. A fit female will use a 12kg (26lb) Kettlebell. A woman who has been using kettlebells for long time and is advanced can use a 16kg (35lb) kettlebell.
Most men will start with a 16kg (35lb) Kettlebell. A fit dude will use a 24kg (53lb) Kettlebell. A man who has been using kettlebells for long time and is advanced can use a 32kg (70lb) kettlebell.
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Cool Down Post Workout

After your workouts, make sure to keep moving until your heart rate comes down. You can walk, you can jog, you can bounce, you can even just march in place. Then, for the next hour or so, be really conscious of your posture. Do not slouch forward sitting down. Dont round your lower back forward to stretch your hamstrings. If you want to stretch your hamstrings, do it with your chest up
After a Kettlebell Workout, rounding your lower back forward is bad for business and your back arched. Instead of rounding your back forward, you actally want to arch your back backwards. You can do some back arch press ups (some people call em cobras).
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What Should I Do Next? Should I Do The Challenge Again?

The 21 Day Kettlebell Swing Challenge is not something you want to do all of the time - maybe 4 times per year. For fat loss, you dont want to do the same program forever, fat loss workouts must change like seasons. You do one program to completion, then you do a different type of program. So after you complete the challenge - give yourself a double high five! Bask in the awesomenesss of completing something as crazy and savage as doing swings every day for three weeks! You should totally totally totally enjoy your accomplishment, and all of the changes youve made in your body! But now its time to move to a more balanced program, and a more long term program. Take 3-5 days off, then start Kettlebell Burn 2.0. Master RKC Instructor Geoff Neupert wrote Kettlebell Burn 2.0, and I cant recommend it more highly as the next step for you. Kettlebell Burn 2.0 $67
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Josh Hillis, RKC II, CPT, PES, MRS, MIS

Has been featured in USA Today and The Denver Post. Josh has been quoted by the Los Angeles Times. Josh is the author of The Stubborn Seven Pounds: How To Go From Good To Rockstar. Josh has been an RKC Certified Instructor (RKC) since 2004. Josh Hillis was at the very first Level 2 RKC Certification in 2005 (RKC II). He was an Assistant Certification Instructor at the RKC Certification in 2008, and will assist again in 2011. He is a Certified Personal Trainer (CPT) and Performance Enhancement Specialist (PES) through the National Academy of Sports Medicine. Josh is a Z-Health Movement Reeducation Specialist (MRS) and Movement Integration Specialist (MIS). Joshs blog www.LoseStubbornFat.com has 17,639 subscribers from 144 countries.
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Josh would like to thank: His wife Lais for being such an amazing wife and partner, through all the ups and downs. Thanks for creating family. Plus doing that awesome cover art. Thanks to Lia Bennett for doing the text for the cover. Thanks to Elis Bonamigo for making some placement changes to the cover that made it look 10 times cooler. Thanks to Cody Benson for being such an amazingly ripped model, and totally down to earth and chill at the same time. Thanks to Keira Newton, RKC TL, for having the most awesome and beautiful kettlebell swing ever. Thanks to Kendra Goldstein for being a workout rockstar, and inspiring me to put together a 21 day challenge. Thanks to all of my clients and kettlebell boot campers, it was only through experimenting on you that I could put this together. Thanks to Dan John for completely re-inventing my fitness this year. Thanks to Pavel for brining kettlebells to the United States and making this possible for everyone. For totally revolutionizing the way fitness is taught - with perfect form coming first, and strength as skill. Thanks to my business coach Lyna Ngyun, for all of the killer coaching this year.
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*Bonus Article: Zen and the Art of Kettlebell Training

Kettlebells are the ultimate minimalist fitness and fat loss tool. Studies from the American Council on Exercise peg kettlebells as the most powerful fat burning workout equipment theyve found. In this article youre going to learn exactly how to use one kettlebell to get the best workout of your life. Kettlebell = The Tool for Minimalist Fitness Kettlebells are particularly cool for the minimalist because they were originally designed in fixed weights, with very few options, and large jumps in between. With few options of kettlebells, and a little creativity, we find that almost all women will use a 26lb kettlebell and almost all men will use a 53lb kettlebell, all of the time. If youre committed to a minimalist life, and youre working out, it makes sense to only have to use one tool. Fortunately there is no need to have more than one kettlebell; You can get years of effective, progressive workouts out of just one. How To Progress When You Only Have One Weight If you want to get a great workout and to progress in your workouts, but you only have one weight, you have to make intelligent use of variations in exercise selection, leverage, and technical requirements of movements. For example: Kettlebell swings. Swings are arguably the best, most effec21 Day Kettlebell Swing Challenge
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tive and most efficient fat loss movement a person can do. Here is how you would make swings easier or harder: Easiest: Kettlebell Two Hand Pyramid Deadlift Easier: Low Two Arm Swing Easy: One Arm Clean Low Medium: Chest High Two Hand Swing Medium: Overspeed Hike Back Two Hand Swing High Medium: One Arm Swing Harder: One Arm High Pull Hardest: Kettlebell Snatch So here we have 8 levels of progressive difficulty with one kettlebell. In pursuit of minimalist fitness, simply doing more repetitions of a movement is not ideal. We prefer better and less. If its the same work to do 10 snatches as it is to do 30 swings, then it makes more sense to work our way up to snatches instead of doing endlessly more and more swings. More From Less: Every Lift is a Full Body Lift Swings and snatches, as mentioned above, are obviously a full body lifts. But one place where kettlebell training truly excells is turning some seemingly isolated movements into a full body lift. Where many people would tell you that a seated machine chest press is a chest exercise (and it is), a pushup involves almost every muscle in your body. By using a machine, braced in, literally the only thing that needs to work to push the weigh is your chest and triceps.
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But if you are doing a pushup, your body needs to become that solid foundation. Instead of a metal seat to brace yourself against, you must tighten up all of the muscles in your legs. Instead of the back of the chair on the machine, you must brace your core to have a solid foundation to press from. With your body doing all of the stabilization work, instead of the chair on the machine, you are doing 10 times more work in the same amount of time. You get a better workout, thats more functional, and burns more fat in less time. Remove That Which Is Not Essential We say that a solid, full body workout can be created out of just two movements (and their progressions): Kettlebell Swings an the Kettlebell Military Press. Weve ruthlessly cut all non-essential workout movements. Small movements like bicep curls, ab machines and leg extensions are tossed out. Theyre too small, ineffective, and inefficient to be included in our minimal program. Instead, we use two movements that hit the whole body. Besides being consistent with our minimalist philosophy, we find that the sum is more than the parts: Doing two big, intense, full body movements is actually more effective than trying to cobble together a full body workout out of dozens of small movements. The Zen of Two Movements When we eliminate the hundreds of movement options to clutter our workout logs and our mind, something really amazing happens.
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With only two movements, we are immediately confronted with the quality with which we are doing them. If half of my workout is kettlebell swings, then it would be crazy not to practice doing them well. In fact, the real joy of kettlebell training pursuing mastery. People find a zen sort of meditaion from mindful, deliberate practice of two movements that just isnt there mindlessly banging out dozens of movements. Taking the Russian Kettlebell Challenge maxim of Do less things, but do them better, you can have a foundational workout of just two movements for decades. With your basic strength and conditioning needs met, it allows for more time for you to do things that you love - Anything from fun outdoor athletic activities to maybe just spending more time with the family. And after six years of kettlebell training, Im still finding nuances to the swing. The movement is both simple and complex like a martial art: The basics can be learned in minutes, mastery is pursued for a lifetime.
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21 Day Kettlebell Swing Challenge

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