KC’s Kettlebell 25 Challenge

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.

KC’S Fitness Special Events.

KC’S Fitness Special Events.

KC’s Fitness is more than a gym, it’s a community…so we will be taking some classes out into the streets of our community.

Kettlebells: Come Swing Iron in the Park

When: TBA this fall
We will workout for a good 30-45 minutes practicing basic kettlebell swings and lifts. Let’s take advantage of the space and layer in some body-weight routines as well. You will sweat. Where: TBA

Boxing: Punch a Buddy in the Park

When:  TBD
We will workout for a 1 hour boxing with partners and focus mitts. Bring gloves and wraps if you have them. If not, you can borrow some of ours. Let’s take advantage of the space and layer in some body weight routines and other fun stuff. Get ready for a workout with  will a punch.
Where: Bidwell Parkway near Elmwood