- If you follow the top and strongest trainers on Instagram, you'll notice they prefer trying exercises inspired by nature. One key tool is kettlebells.
- This month-long challenge (four weeks) divides each week into the first five days where you'll do moves targeting either upper body, lower body, abs, or cardio.
- On the sixth day, you'll do all five moves together as a full-body workout (seventh day rest). By the end, you'll do two sets of each exercise with 10 reps, thanks to the strength and endurance you built.
Workout duration:
The workout lasts about a month (four weeks), five days a week.
You should train daily for at least half an hour, increasing gradually. This challenge should be part of your daily routine.
Equipment:
Exercise mat, kettlebell.
This workout suits:
The whole body including abs, thighs, arms, chest, back, and shoulders.
Instructions:
This challenge targets all body muscles. Follow the workout instructions with a set for each day over five days. On the sixth day, combine all workouts from the week. Repeat this program until the challenge ends at the month's end.
Day one: Kettlebell Clean to Forward Lunge
Stand with feet apart then pick up the kettlebell from the ground with your right hand.
Push the kettlebell up to the shoulder by driving your hips forward then pull your right elbow back and tight to the side. Take a big step forward into a lunge.
Then take a step back while pulling the kettlebell from the ground with your left hand and bring it back.
30 seconds workout, 15 seconds rest, 2 sets per side.
Day two: Alternating Military Press with Kettlebells
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Stand with feet slightly apart holding a kettlebell with an overhand grip, arms parallel to shoulders.
Push the kettlebell up with your right hand then down parallel to the shoulder. Repeat on the other side.
30 seconds workout, 15 seconds rest, 2 sets per side.
Day three: Single-arm, Single-leg Kettlebell Swing
Stand with feet shoulder-width, step two paces forward with your right leg, and pull the kettlebell from the ground with your left hand.
Push your hip forward with max force while lifting the weight up to chest height.
Keep swinging the weight between your legs and repeat the movement again and again. 30 seconds workout, 15 seconds rest, 2 sets for each side.
Day 4: Lunge Switch with Kettlebell Rotation
Stand in a side lunge position bringing your right leg forward and holding the kettlebell with both hands.
Bring the kettlebell and torso towards your right knee.
Use your heels to push off the ground then jump switching legs so left foot is forward and torso facing left knee. Keep alternating.
30 seconds workout, 15 seconds rest, 4 sets.
Day 5: Single-leg, Single-arm Kettlebell Toe Touch
Lie on your back holding a kettlebell in your right hand next to your right shoulder.
Lift your left leg to meet your right hand with your left toe then slowly return to start and repeat switching sides.
30 seconds exercise 15 seconds rest 2 sets but side by side.
Day six: All previous exercises together.
Each of the five moves targets a specific area of your body plus activates the heart and blood vessels and works all muscles. The goal is to raise heart rate and keep the movement dynamic.
Day seven: Rest
To recover muscles from exercise you must give them a rest day depending on how much rest you need. You can do light activities or full rest.
Day eight: kettlebell burpees
Sit in a plank position with a kettlebell beside your hands.
Jump into a squat position then grab the kettlebell and jump up.
Go back to squat position and put the kettlebell on the ground then jump to plank. Repeat for 30 seconds workout, 15 seconds rest, 4 sets each side.
Day 9: Alternating Bent-Over Row with Kettlebells
Stand with feet slightly apart, push your shoulders forward to be parallel with the floor, hold a kettlebell in each hand.
Bend your right elbow by your right side, keep your lower back down. Repeat on each side for 30 seconds workout, 15 seconds rest, 4 sets.
Day 10: Curtsey Lunge to Kettlebell Y Press
Stand holding the kettlebell in your hands, arms parallel with shoulder height.
Step back with your right leg like a scissor move.
Bend the front knee 90 degrees and press the kettlebell up behind your head. (Repeat) 30 seconds work 15 seconds rest, 2 sets
Day eleven:- In and Out Squat Jumps with Kettlebell Press
Stand in a squat position holding the kettlebell in both hands at chest height.
Jump and bring your legs together while pressing the kettlebell up behind your head.
Then jump again, open your legs and lower the kettlebell while returning to the squat position. (Repeat) 30 seconds work 15 seconds rest, 4 sets
Day twelve:- Kettlebell Boat Hold with Bicycles
Sit on the floor with your shoulders and legs lifted, hold the kettlebell in both hands.
Move the weight between your legs like you're making the number (8). 30 seconds work, 15 seconds rest, 4 rounds.
Day 13:- All previous exercises together.
Time to combine all the previous exercises targeting (full body_upper_abs_lower body_cardio) while raising your heart rate.
Day 14:- Rest
Rest day is just as important as exercise day because rest heals and relaxes muscles.
Day 15 :- Reverse Lunge with Kettlebell Shoulder Press
Stand holding the kettlebell in your right hand. Step back with your right leg.
Stay in the side lunge position for a few seconds. Pass the weight between your right leg and hold it with your left hand.
Bring your right leg forward at a 90° angle. To balance, lift the weight above your head.
Put your right leg back opposite your left leg at 90°. Pass the weight between your left leg then push it over your head. 30 seconds workout, 15 seconds rest, 2 sets.
Day 16: Plank with Kettlebell Row
Start in plank position. Hold a kettlebell in one hand.
Lift the kettlebell keeping your elbow close to your body. Keep your lower back down. 30 seconds workout, 15 seconds rest, 2 sets.
Day 17: Lateral Lunge with Kettlebell Lifts
Stand with legs slightly apart holding a kettlebell with both hands.
Step to the right with your right leg to the side. Hold the kettlebell next to your right leg with your hands raised behind your head.
Return to the start position. Repeat on the other side. 30 seconds exercise, 15 seconds rest, 2 sets.
Day 18:- Curtsey Lunge Switches with Kettlebell
Start standing with a side lunge, right leg behind left leg in a scissor position, holding a kettlebell in each hand.
Jump switching legs so the left leg is behind the right (keep alternating). 30 seconds exercise, 15 seconds rest, 4 sets.
Day 19:- In and Out Hollow Hold with Kettlebell
Sit with your shoulders off the ground, knees bent at 90 degrees, hold the kettlebell between your hands and bring it to touch the knees.
Stretch your legs and hands behind your head, then return to the previous position and repeat. 30 seconds exercise, 15 seconds rest, 4 sets.
Day 20: All previous exercises together
These exercises will work every muscle in your body today (upper body, lower body, abs)
Day 21: Rest
You might feel some pain this week after tough workouts. We recommend doing some stretches to keep your body fit.
Day 22: Lunge Switch to Kettlebell Shoulder Press
Start standing with your hands holding a kettlebell beside your shoulder.
Jump into a side lunge with your right leg forward while pushing the weight up.
Return to the start with the kettlebell held by your chest. Keep switching for 30 seconds, then rest 15 seconds. Do 4 sets.
Day 23: Single-Leg Kettlebell Push-up
Put the kettlebell on the ground then place your hands on it with your shoulders open.
Lift one leg off the ground then do push-ups. Repeat but switch legs. 30 seconds exercise, 15 seconds rest, 2 sets.
Day 24: Reverse Lunge with Rotation
Stand with your legs slightly apart holding the kettlebell with both hands at chest level.
Step back with your right leg into a side lunge position then bring the kettlebell towards your left side at the torso.
Stand on your left leg with your right knee bent at 90 degrees. Push your torso against your right knee (opposite direction). Return to center and repeat. 30 seconds exercise, 15 seconds rest, 2 sets.
Day 25: Kettlebell Star Jumps
Stand in a squat position holding the kettlebell at shoulder level.
Jump to the side while lifting the weight up behind your head.
Then jump with legs closed, lower the weight to chest level. Repeat for 30 seconds work, 15 seconds rest, 4 sets.
Day twenty-six: Boat hold with kettlebell press
Lift your legs and torso off the ground while holding the kettlebell with both hands.
Twist to the side then return to the center position.
Raise the kettlebell up behind your head then return to center.
Repeat the move for each side for 30 seconds work, 15 seconds rest, 4 sets.
Day 27: All exercises from the previous week
Now that you're halfway through the challenge, you probably feel stronger and more flexible.
Day 28: Rest
You're now close to the end of the challenge. You need to rest so you can come back strong for the last two days.
Day 29: All exercises from weeks one and two combined
Try to combine the exercises from weeks one and two into one full set. This will help strengthen your whole body..
Day 30: Combine weeks three and four
On the last day of the challenge, combine the exercises from weeks three and four into one full set.
And finally, make sure you have a personal trainer specialized in the exercises you want to do and that match your goals like body slimming or muscle strengthening. Every trainer has their specialty and experience, and Fitness Garage offers you this.
