Here’s a 30-day kettlebell challenge presented in a table format.
Each day focuses on different kettlebell exercises to progressively build strength, endurance, and technique.
Adjust weights and repetitions based on your fitness level and consult with a fitness professional if you’re new to kettlebell training.
| Day | Exercise | Repetitions/Time | Notes |
|---|---|---|---|
| 1 | Goblet Squat | 10 reps | Focus on proper squat form |
| 2 | Kettlebell Swing | 20 reps | Maintain a smooth and controlled swing |
| 3 | Turkish Getup | 1 rep per side | Practice technique and balance |
| 4 | Single Arm Deadlift | 12 reps per side | Keep back straight, hinge at hips |
| 5 | Kettlebell Clean | 15 reps per side | Master the clean motion |
| 6 | Kettlebell Press | 10 reps per side | Control the press, engage core |
| 7 | Farmer’s Walk | 2 sets of 30 sec | Use heavy kettlebells for challenge |
| 8 | Kettlebell Snatch | 12 reps per side | Focus on explosive movement |
| 9 | Rack Walk | 2 sets of 30 sec | Maintain stability with kettlebells |
| 10 | Overhead Walk | 2 sets of 30 sec | Engage shoulders and core |
| 11 | Goblet Squat | 15 reps | Increase reps for endurance |
| 12 | Kettlebell Swing | 25 reps | Continue smooth and controlled swings |
| 13 | Turkish Getup | 1 rep per side | Increase confidence with the movement |
| 14 | Single Arm Deadlift | 15 reps per side | Focus on form and balance |
| 15 | Kettlebell Clean and Press | 10 reps per side | Combine two movements for efficiency |
| 16 | Kettlebell Snatch | 15 reps per side | Enhance technique and speed |
| 17 | Farmer’s Walk | 2 sets of 45 sec | Increase duration for endurance |
| 18 | Kettlebell Windmill | 8 reps per side | Work on flexibility and core strength |
| 19 | Kettlebell Push Press | 12 reps per side | Utilize legs for power in the press |
| 20 | Overhead Walk | 2 sets of 45 sec | Challenge shoulder stability |
| 21 | Goblet Squat | 20 reps | Increase reps for endurance |
| 22 | Kettlebell Swing | 30 reps | Maintain form throughout |
| 23 | Turkish Getup | 1 rep per side | Emphasize smooth transitions |
| 24 | Single Arm Deadlift | 20 reps per side | Focus on control and balance |
| 25 | Kettlebell Clean | 20 reps per side | Aim for fluid motion |
| 26 | Kettlebell Press | 15 reps per side | Engage core for stability |
| 27 | Farmer’s Walk | 2 sets of 60 sec | Push endurance with heavier weights |
| 28 | Kettlebell Snatch | 20 reps per side | Maintain technique under fatigue |
| 29 | Rack Walk | 2 sets of 60 sec | Focus on stability and control |
| 30 | Overhead Walk | 2 sets of 60 sec | Finish strong with shoulder endurance |
Notes:
- Adjust weights and repetitions based on your fitness level and progress.
- Warm-up before each session and cool down/stretch afterwards to prevent injury.
- Consult with a fitness professional if you’re new to kettlebell training or have any concerns.
This 30-day kettlebell challenge provides a structured approach to progressively improving strength, endurance, and technique with kettlebell exercises.