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30 day kettlebell workout challenge

30 day kettlebell challenge | UPMC Health Plan

Kettlebell training can burn up to 20 calories per minute, making it a quick, effective way to attack both cardio and strength. You don’t need lots of space for this workout, making it a great workout for home or the gym!

This challenge will ease you in, introducing you to these basic kettlebell moves. As the month goes on, we’ll build on those sets, working up to a full circuit by the middle through the end of the challenge. Before you get started, get to know our four featured exercises:

Kettlebell swing

  1. Start with your feet about shoulder width apart. Your toes should be pointed out, your knees slightly bent with the kettlebell between your feet (on the floor). Bend at the hips to grab the kettlebell using two hands and an overhand grip.
  2. Swing the kettlebell by keeping the arch in your lower back and extending your hips to swing the weight. The kettlebell should swing by the transfer of momentum in your hips rather than your shoulders doing the work.

Kettlebell deadlift

  1. Start with your feet slightly wider than shoulder width apart and toes pointed out.
  2. Squat down to pick up the kettlebell using an overhand grip. Keep your chest up and back straight.
  3. Stand up by driving through your heels while keeping the chest up and head forward. Make sure to squeeze your butt at the top and then return to the starting position by returning the kettlebell to the ground between your feet.

Kettlebell halo

  1. Start with your feet hip width apart and the kettlebell in both hands with an overhand grip.
  2. Exhale slowly and raise the kettlebell above your head. Make sure to keep your elbows bent.
  3. Circle the kettlebell around your head, keeping the elbows bent and a neutral wrist. Return to starting position after completing a round of repetitions.

Kettlebell walking lunge

  1. Start with both feet together. Hold the kettlebell close to your body at chest height, with an overhand grip on both sides of the top of the kettlebell.
  2. Lunge forward while maintaining your position: Keep holding the kettlebell close to your chest with your head up and eyes forward.
  3. Alternate sides by completing one repetition and then moving forward with the opposite leg. 

Are you up for the challenge? Let’s get started!

Always remember that proper form is the most important part of any exercise. Have fun, and good luck!