10-Week Kettlebell Challenge – “Go Ballistic”

If the thought of all the good holiday food that’s coming around the corner has you stressed out, you may want to consider having your cake and eating it too. In other words, don’t deny yourself from enjoying the Holidays, just make sure you earn your just desserts.

Here’s a nice 10-week challenge to help you stoke your metabolic fire and keep your fitness progress moving forward.
When performed properly, with sufficient weight and power the techniques included here have the potential to burn over 20-calories per minute for the average individual.  In order to get the most of these techniques I highly recommend… no I INSIST on doing everything within your power to learn the technical subtleties that will allow you to safely squeeze every ounce of transformational power out these movement from a qualified StrongFirst certified kettlebell instructor in your area.

If you follow the plan and find a way to achieve at least 100 reps a day, three days per week for 10-weeks you will have accomplished 3,000 to 6,000 Kettlebell swings, high pulls or snatches and burned over 6,000 calories. You’ll improve your endurance and ability to generate power, ramp-up your metabolism and build muscle in all the right places.  After all that, go ahead and have a slice or four
 of pumpkin pie… you will have earned it.

Enjoy.

10-WEEK PLAN Select a technique from the list below that you can perform safely using a kettlebell size which allows you to perform 10 to 20 powerful repetitions per set. Start with 100 reps in 5 minutes and build up over 10 weeks to 200 reps in 10-minutes. Perform the following training session for up to 10-minutes anywhere from 1 to 3 time per week. Keep a steady predetermined pace such as 10 reps per minute for as long as possible. When you can no longer keep the pace, either switch to an easier technique on the list that allows you to keep pace or end the workout for the day. Each week attempt to increase the total number of sets performed until you can complete all ten-minutes at your goal pace. Eventually build up to completing 20 reps per minute for all 10-minutes. When you can complete 200 reps of a single technique in 100 minutes, it's time to

 

 

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