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30 day kettlebell workout challenge

30 day kettlebell workout challenge | UPMC Health Plan

Welcome to September’s challenge! This month we are focusing on the kettlebell. The kettlebell is perfect for attacking both cardio and strength, especially when you are looking for a quick and effective workout option. Kettlebell training can burn up to 20 calories per minute, which can add up to one heck of a workout. Added bonus: you can do this workout at home, in the gym, or in small spaces.

This month we will ease you into each of our moves and then build larger sets, working up to a full circuit mid-month through the end of the month. We have four exercises total, and they will be broken out into sets that will test and change your body over the course of the challenge. The first week is an introduction to each exercise, and then each week after builds on the set.

Here are the exercises:

Kettlebell swing

  1. Startwith 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. Swingthe kettlebell by keeping the arch in your low 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. Startwith your feet slightly wider than shoulder width apart and toes pointed out.
  2. Squatdown to pick up the kettlebell using an overhand grip. Keep your chest up and back straight.
  3. Standup 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. Startwith your feet hip width apart and the kettlebell in both hands with an overhand grip.
  2. Exhaleslowly and raise the kettlebell above your head. Make sure to keep your elbows bent.
  3. Circlethe 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. Lungeforward while maintaining your position: Keep holding the kettlebell close to your chest with your head up and eyes forward.
  3. Alternatesides by completing one repetition and then moving forward with the opposite leg.


Always remember that proper form is the most important part of any exercise. Good luck and remember to tag your friends to join in!