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

  • 30m INTENSE KETTLEBELL HIIT
    33:43
    30m INTENSE KETTLEBELL HIIT
    Episode 1

    30m INTENSE KETTLEBELL HIIT

    Episode 1

    Join Ben, a master at kettlebells, in this advanced, full-body HIIT workout that was voted one of the most challenging workouts on LSTV. Class structure: warm-up, strength circuit, kettlebell swing circuit, two AMRAP rounds to finish.

    - Highlighted exercises: pendulum lunge, kettlebell swings, s...

  • 30m SWEATY BODYWEIGHT CARDIO
    35:49
    30m SWEATY BODYWEIGHT CARDIO
    Episode 2

    30m SWEATY BODYWEIGHT CARDIO

    Episode 2

    Full body cardio workout with minimal jumping. Warm-up, two cardio circuits, and a killer core finisher. Includes cool-down stretch.

    - Highlighted exercises: air slam, reverse lunge + knee drive, crab toe-touch, vertical jump
    - No music

    Equipment needed: none

    Sweat score: 3/5
    Level: Intermediate

  • 25m UPPER BODY BURNOUT (BANDS)
    25:38
    25m UPPER BODY BURNOUT (BANDS)
    Episode 3

    25m UPPER BODY BURNOUT (BANDS)

    Episode 3

    Intermediate upper body strength workout using bands. Warm-up followed by three circuits of exercises using bodyweight and bands.

    - Highlighted exercises: shoulder raise, lateral bear crawl, plank walk, push-up
    - No music

    Equipment needed: bands

    Strength score: 4/5

  • 15m SEATED HAMSTRING MOBILITY
    18:27
    15m SEATED HAMSTRING MOBILITY
    Episode 4

    15m SEATED HAMSTRING MOBILITY

    Episode 4

    Beginner-friendly, guided hamstring mobility routine completed in the seated position.

    Equipment needed: chair or bench

    ==
    Dr. James Chung, DPT: James is a Doctor of Physical Therapy, rehabilitation and strength training specialist, and certified Kinstretch™ Mobility instructor in New York City...

  • 15m SEATED BACK MOBILITY
    17:46
    15m SEATED BACK MOBILITY
    Episode 5

    15m SEATED BACK MOBILITY

    Episode 5

    Quick, seated mobility routine with lower and middle back exercises. This is the perfect class to do after sitting at a desk all day.

    Instructor: Dr. James Chung, DPT

    Equipment needed: chair

    ==
    James Chung, CSCS: James is a Doctor of Physical Therapy, rehabilitation and strength training speci...

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

    KETTLEBELL STRENGTH (3 WKS)

    90.1 KB

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