On a lark I decided to try the 21 Day Kettlebell Swing Challenge from Josh Hillis – I needed some variety and direction with the conditioning portion of my personal workouts – and thought it looked like a whole lot of fun. I’ll be varying the program a little to make room for my favorite bodyweight practice items that happen throughout the day, but should be staying true enough to the program in order to write an experience-based review at the conclusion of the challenge. A regular reader of GiryaGirl.com started the challenge on Sunday and it just sounded like too much fun not to join in, in my own modified way. OK – now…
Seeing also as my very cool 50′ long Battling Rope finally arrived, it only seemed fitting to add a little bit of that in too – not much, but a sort of mini intro to see how everyone may or may like some variety. The first portion of the workout is heavily borrowed/inspired by the 21 Day Kettlebell Swing Challenge, so if you are wondering what the workouts are like, this is one of the lengthier ones – as part of what I like so much about the challenge is the minimal time it takes to complete your daily requirement. OK! On to the workout – if you don’t have a battling rope, you can still perform a version of the workout by replacing the rope drills with either Russian Twists, or if you want to be crazy, burpees.
Start out of course with your favorite joint mobility warmup – then….
Start in with the following bodyweight exercises:
- 20 Alternating Backwards Lunges (just stepping back)
- 10 Push Ups (Feet or knees, I don’t care, just do good ones and use the full range of motion!)
- 16 Alternating Backwards Lunges
- 8 Push Ups
- 12 Alternating Backwards Lunges
- 6 Push Ups
Shake it out a little then…. grab a favorite moderate to moderately heavy kettlebell and its time for swings for 30seconds, then active rest (keep moving!) for 30 seconds – go for a total of 8 minutes.
I had them take a brief water and short walk break before coming back for Get Up Practice / Get Up Questions/Answers time. We did a minimum of 1 Get up per side 3 times – the beginners practiced without weight, but the final time they used a small 5 lb plate held firmly with a straight wrist to see what the future would hold! 🙂
Then we got out the Battling Rope! I made 3 stations – 1 with the anchored rope, 1 for step ups and 1 mat for the super strict execution of the RKC Plank (OMG, Planks are difficult again! Love that….). They performed the given exercise and then switched stations. First time through, everyone did up/down waves with the ropes, the 2nd time through side to side waves, and the final time through alternating waves.
The battling rope was a huge hit and they liked the variety – so – I am certain it will be appearing in future workouts – everyone left in need of a shower, but smiling too. That’s what we’re after!