Advanced Birthday Kettlebell Workout: 44!

Birthday Workout Challenges

A birthday, especially one with a formidable number of years presents a great opportunity for a birthday workout to try and share. Lucky for you, my advanced client and I tested this out yesterday. I began with the preface of “pretty much after a certain point these are all going to be advanced challenges… at least this is an even-numbered year.” In the workout below you’ll see how I split the reps up to “celebrate” the number without it all being irresponsible.

How to Responsible With High Rep Kettlebell Workouts

These types of kettlebell workouts can also be scaled up or down simply by choosing heavier or lighter kettlebells. I’m fortunate that the 24kg is my go-to for random sets of 10-25 swings normally, because this allows me to get fancy with the kettlebell sizes of 20kg and 24kg also adding up to a snappy 44. Is it required? Absolutely not. Is it fun? YES. Those of you who have been reading here for a while know how much I love to take a theme and run with it! 🙂 Honestly a little peeved that the 44kg kettlebell is one of the few sizes I don’t have on hand…

44th Birthday Team Challenge Kettlebell Workout:

Warm up with Joint Mobility or the Cal Poly Hip Flow (recommended!)

First Circuit:

• 22 Kettlebell swings with 20kg kettlebell
• 11 Pushups
• 22 Kettlebell swings with 24kg kettlebell
• 11 Pushups
• 22 Kettlebell swings with 20kg kettlebell
• 11 Pushups
• 22 Kettlebell swings with 24kg kettlebell
• 11 Pushups

Second Circuit – Do Twice:

• 22 steps/paces Farmers’ Walk or March in place with 2x 20kg Kettlebells (this was the heaviest matched pair we had on hand in the yard)
• 4-5x “Navy Seal Burpees”
• 22 steps/paces Farmers’ Walk or March in place with 2x 20kg Kettlebells
• 6x 8-Count Bodybuilders

Third Circuit – Do Four Times:

• 4/4 Kettlebell Presses (we used 20kg for the first round, dropped down to 18kg and 16kg for the remaining 3 rounds)
• 11 Kettlebell swings (any kettlebell!)
• 4/4 Kettlebell rows (any kettlebell)
• 11 Kettlebell goblet squats

Fourth Round – Abs time! – Do Four Times:

• 11 Tuck-ups
• 11 Russian Twists (12kg Kettlebell by this time!)
• 11 Slam Ball Slams
• 11 Crossreach Situps

After a cooldown and joint mobility, I promptly went home and ate pizza and cheesecake with the upstairs neighbor! Hey, it’s only my birthday once a year! 🙂

Here’s What I Gave Myself For My 44th Birthday:

Click & Grow has Valentine’s Day Sale going on so I went ahead and bought a Pro 9 indoor garden (with an extra set of hot pepper plants) today! Almost all their little gardens are on sale between Feb 4-7(ends midnight Eastern). Details below:

Click & Grow Valentines Day Sale – From Feb 4th, 2021 through Feb 7th Midnight(Eastern): 15% off Smart Gardens, 15% off all flower plant pods! Use code VDAY15 at check-out! 🙂