Kettlebell Classes
KC’s Kettlebell 25 Challenge

I promised to put together 25 days of simple Kettlebell workouts for the new year. Here are they are.
I will update them weekly and we will incorporate them into Kettlebell classes at times.
Have fun and send me a note with pics, questions, and proof that you did these  anthonywbrown@mac.com. Or, post a picture on Facebook #KCSBELLS.

  • I will make suggestions on bell weight ranges.
  • Watch your form. Go for perfect form from start to finish.

Join our class. It’s 1/2 hour, intense, always different, and is a fun KC’s community.
Mon. and Wed. 6:15AM and Tues. and Thurs. 5:30PM.

Kettlebell Workouts

Day 1 – 365 swings – using a heavier bell (go nuts)
Women: nothing under 40lbs. Men nothing under 60. Sets of – whatever you want.

Day 2 – Clean, squat, press
10 reps per side for 8 Rounds.
Women: nothing under 25lbs. Men: nothing under 40lbs.

Day 3 – 8 rounds Farmer walks (Back and forth in the gym = 1 round).
8 goblet squats between each round.
Try not to let the bell down. Challenge.

Day 4 – Use a timer and perform 400 two-handed swings.
20 seconds on and 10 seconds of rest between.
Women: nothing under 35lbs. Men: nothing under 55.

Day 5 – 20 snatches followed by racked lunge the length of the gym.
Switch arms when needed on the lunge and snatch. 5 rounds.
If you are not good with the snatch, try the high pull instead.

Day 6 – The Very Modified “Man Maker”/ “Woman maker” using a single bell.
This is a complex, meaning all movements flow together one after the other.
Rest only after each full set (both sides) are complete.
2 burpees
2 cleans from the floor
3 clean, squat and press
4 Two handed swings
5 Rows
2 burpees
(Perform this on one side then then the other)
Women: nothing under 25lbs. Men: nothing under 40lbs.

Day 7 – 5 cleans from the floor
5 Snatches and 5 squats
As many reps as possible (AMRAP) in 10 minutes. How many can you do?
Women: nothing under 25lbs. Men: nothing under 40lbs.

Day 8 – 450 swings – sets of 25.
Women: nothing under 40lbs. Men nothing under 60.

Day 9 – 5 Turkish Get-Ups per side
10 Snatches per side
10 Goblet Squats

More to come.