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
  • 30m ESSENTIAL KETTLEBELL STRENGTH

    Episode 1

    Beginner to Intermediate kettlebell strength workout. Warm-up, strength set, and a six-minute AMRAP finisher.

    - Highlighted kettlebell exercises: clean, deadlift, racked squat
    - No-jumping/low-impact
    - No music

    Strength score: 4/5
    Level: Beginner-intermediate

    ==
    Want more from Ben?
    Ben's IG: h...

  • 40m FULL BODY CARDIO BURN (BANDS)

    Episode 2

    Intermediate, full-body cardio workout using resistance bands. Class structure: warm-up, three circuits with resistance bands, core finisher, and stretch.

    - Highlighted exercises: single-leg-deadlift, standing abduction, butterfly sit-ups, quick feet, star crunch
    - Pregnancy-friendly (modify cor...

  • 35m FULL BODY CARDIO BLAST (DBs)

    Episode 3

    Low-impact, Intermediate, full-body cardio workout using dumbbells (5-10lbs). Class structure: warm-up, three cardio + core circuits completed two rounds each, stretch.

    - Highlighted exercises: dumbbell swing, sumo squat > RDL, straight-leg sit-up
    - Includes music

    Equipment needed: dumbbells
    ...

  • 15m SHOULDER MOBILITY 01

    Episode 4

    Does putting your arms overhead feel uncomfortable? Or maybe you have been sitting at a computer for too long that it's time to work some of those kinks out? If yes or yes, then you have landed in the right place.

    Equipment needed: none

    ==
    James Chung, CSCS: James is a Doctor of Physical Therap...

  • 10m SOOTHING SHOULDER STRETCH

    Episode 5

    Soothing upper body stretch routine targeting the shoulders, upper back, and neck. Mobility exercises followed by static stretches.

    Equipment needed: elevated surface

  • KETTLEBELL STRENGTH (3 WKS)

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