Kettlebell Workout | 30 Day Kettlebell Swing Workout (Download PDF)

30 Day Kettlebell Swing Exercise


Kettlebell Workout

How does a smaller butt, slimmer hips, a flat stomach, thinner thighs, toned arms and chest with increased strength and endurance sound to you? The kettlebell workout will scorch fat, build muscle and improve your posture, its a simple and fast workout you can do any where!

All that’s required is one piece of equipment, the kettlebell that lasts a lifetime.

The kettlebell swing will help you lose weight and get you into shape faster than any other exercise!

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Scroll Below To Discover Its Benefits, Calories Burned, Muscles Worked, Written & Video Instructions, What Weight To Start With, Printable PDF For The Kettlebell Swing Workout And More!

Kettlebell Swing Benefits

– Builds high level of cardiovascular endurance

– Builds a strong, lean body head to toe

– Very safe and time efficient workout

A single 100 arm swing can be completed in 5 mins!

Kettlebell Swing Calories Burned

Pat Flynn, fitness author of Paleo Workouts For Dummies, stated the kettlebell swing workout can actually burn 1212 calories in 1 hour!

“From our studies, we know the average calorie burn per minute is 15 to 21 calories,” says Flynn. Therefore, if it takes you five minutes to do 50 swings at 10 swings per minute, you’d burn around 100 calories in that time.

To reach the whopping 1,212 calorie burn per hour, says Flynn, you’d have to work your way up to completing 250 to 300 swings using a kettlebell that’s between 20 and 35 pounds.”

Kettlebell Swing Muscles Worked

– hips

– glutes

– hamstrings

– lats

– abs

– shoulders

– pecs

How To Do A Kettlebell Swing

Kettlebell Swing Technique

See full instructions on how to do a kettlebell swing correctly.

Do a warm up if this is done first thing in the morning.

Grab your kettlebell with a two-handed overhand grip. Keep your spine neutral. As noted in the above picture start to swing up by snapping your hips forward. Stop the momentum of the swing at shoulder height. Once you reach this point, breath out. Breath in as you bring the swing down. Keep the motion nice and controlled.

Do a set of 10, 20 or 50 reps then rest 90 seconds between sets, until you complete the required number of swings for the day.

You will burn tons of calories, therefore, this is not the time to eat light, just eat healthy.

Wear gloves if necessary.

Keep elbow slightly bent not straight to protect your joints.

Kettlebell Swing Video Demonstration

See kettlebell swing VIDEO with full instructions.

How Much Weight Should I Use For A Kettlebell Swing

A good starting point if you are new to exercise is to start as low as 5 pounds for women or 18 pounds for men. However if you are active, 18 pounds for women and 35 pounds for men is a good weight to start with.

30 Day Kettlebell Swing Workout Instructions

1) List of exercises Day 1 to Day 30

2) Infographic with visual instructions to follow online

3) Print PDF available at the end of the infographic

Day 1 90
Day 2 100
Day 3 110
Day 4 REST
Day 5 120
Day 6 130
Day 7 140
Day 8 150
Day 9 REST
Day 10 160
Day 11 170
Day 12 180
Day 13 190
Day 14 REST
Day 15 200
Day 16 210
Day 17 220
Day 18 230
Day 19 REST
Day 20 240
Day 21 250
Day 22 260
Day 23 270
Day 24 REST
Day 25 280
Day 26 290
Day 27 300
Day 28 REST
Day 29 310
Day 30 320

See INFOGRAPHIC Below

30 Day Kettlebell Swing Workout

Print PDF Below

Download 30 Day Kettlebell Swing Workout PDF Download PDF

Best Kettlebell Equipment To Use At Home

Best Kettlebell To Buy

Best Kettlebell Workout DVD To Buy

To learn how to achieve a lean fit healthy body permanently, try this unique method click here.


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