21-DAY KETTLEBELL STRENGTH CHALLENGE

21-DAY KETTLEBELL STRENGTH CHALLENGE

3 Seasons

A 3-week guide featuring workouts by LSTV guest trainer, Ben Lauder-Dykes. If you are new kettlebells this is a great way to get comfortable swinging the bell. You can expect to build up foundational kettlebell strength in Week 01. In Week 02 you will progress the exercises to the next level. In Week 03, you will be feeling like a kettlebell-swinging pro.

Week 01 Release: April 4, 2021
Week 02 Release: April 11, 2021
Week 03 Release: April 18, 2021

WEEK 01 INFO
KETTLEBELL STRENGTH 01
- This workout is to be completed 2-3x in this week of the training calendar

CARDIO
- 35 MINUTE FULL BODY (NO JUMPING) 05

CORE
- 20 MINUTE BOOTY + CORE

OPTIONAL MOBLITY
- 15 MIN IT BAND + HIP MOBILITY
- 25 MIN TOTAL HIP STRETCH

WEEK 2 INFO
KETTLEBELL STRENGTH 02
- This workout is to be completed 2-3x in this week of the training calendar

CARDIO
- 40 MINUTE FULL BODY + BANDS 01

CORE
- 30 MINUTE CORE + CARDIO 02

OPTIONAL MOBLITY
- 15 MIN SHOULDER MOBILITY
- 10 MIN SHOULDER STRETCH

WEEK 03 INFO
KETTLEBELL HIIT 01
- This workout is to be completed 2-3x in this week of the training calendar

CARDIO
- 30 MINUTE BODYWEIGHT CARDIO + ABS 03

CORE
- 25 MINUTE ARMS + ABS WITH BANDS

OPTIONAL MOBLITY
- 15 MIN HAMSTRING MOBILITY
- 10 MIN UPPER BACK + NECK MOBILITY

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21-DAY KETTLEBELL STRENGTH CHALLENGE

5 Episodes

  • KETTLEBELL STRENGTH (3 WKS)
    KETTLEBELL STRENGTH (3 WKS)
    90.1 KB

    KETTLEBELL STRENGTH (3 WKS)

    90.1 KB

  • 30m INTRO KETTLEBELL STRENGTH 01
    30:10
    30m INTRO KETTLEBELL STRENGTH 01
    Episode 1

    30m INTRO KETTLEBELL STRENGTH 01

    Episode 1

    Introductory kettlebell strength workout with master kettlebell coach Ben Lauder-Dykes. Warm-up, two strength circuits, two three-minute AMRAPs.

    - Highlighted kettlebell exercises: deadlift, clean, overhead press
    - No jumping, low-impact, pregnancy-friendly
    - No music

    Strength score: 3/5
    Level:...

  • 30m NO-JUMPING FULL BODY STRENGTH (DBs)
    34:59
    30m NO-JUMPING FULL BODY STRENGTH (DBs)
    Episode 2

    30m NO-JUMPING FULL BODY STRENGTH (DBs)

    Episode 2

    Intense but no-jumping full body strength workout using dumbbells (5-10 lbs). Class structure: standing warm-up, abs, two strength sets, abs finisher, and stretch.

    - Highlighted exercises: DB snatch, push press, sumo RDL, crab reach, 1/2 runner's crunch
    - Includes music

    Strength score: 3/5
    Leve...

  • 20m BURNING BOOTY & ABS (BODYWEIGHT)
    24:11
    20m BURNING BOOTY & ABS (BODYWEIGHT)
    Episode 3

    20m BURNING BOOTY & ABS (BODYWEIGHT)

    Episode 3

    Beginner-friendly booty and abs workout using no equipment. Warm-up followed by two circuits completed for three rounds each.

    - Highlighted exercises: single-leg hip raise, fire hydrant, hollow hold, 1/4 get-up
    - Includes music

    Sweat score: 3/5
    Level: Beginner-friendly (modify as needed)

  • 15m BEST HIP-OPENING STRETCH
    16:29
    15m BEST HIP-OPENING STRETCH
    Episode 4

    15m BEST HIP-OPENING STRETCH

    Episode 4

    IT Band and hip mobility stretch class using the two best hip stretches, as taught by a physical therapist.

    Equipment needed: chair or bench and a towel

    ==
    James Chung, CSCS: James, Doctor of Physical Therapy, is a rehabilitation and strength training specialist and certified Kinstretch™ Mobili...

  • 25m CALMING TOTAL HIP STRETCH
    25:41
    25m CALMING TOTAL HIP STRETCH
    Episode 5

    25m CALMING TOTAL HIP STRETCH

    Episode 5

    Soothing stretch session focusing on the hips. Class structure: ten unique stretches held for 1-2 minutes each.

    - Highlighted stretches: recline pigeon, lying 90-90, prone crossover, inner-thigh stretch
    - No music

    Equipment needed: wall or elevates surface (optional)

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