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This Total-Body 30-Day Challenge Is the Ultimate Kettlebell Workout

  • The 30-Day Kettlebell Challenge: How It Works

    This kettlebell challenge is broken down into four weeks: On the first five days of each week, you'll do a move that targets either your upper body, lower body, core, or cardio. On the sixth day, you'll perform all five of the preceding moves together for a total-body circuit workout (and on the seventh day, you'll rest!). By the end of the month, you'll be able to perform two supersets with 10 moves each, thanks to the all-over strength and keep-on-pushing endurance you've built up. Now grab your bells, and get ready to #SwingIntoShape!

  • Day 1: Kettlebell Clean to Forward Lunge

    A Stand with feet hip width apart. Hinge from hips to grab kettlebell from floor with right hand.
    B Clean kettlebell up to shoulder by thrusting hips forward and propelling the kettlebell up vertically by thrusting hips forward, then pulling right elbow back and tight to side.
    C Step right foot forward into a lunge.
    D Step back to start, hinging at hips to lightly touch kettlebell to floor; repeat on the opposite side with kettlebell in the left hand.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4 (2 on each side)

  • Day 2: Alternating Military Press with Kettlebells

    A Start with kettlebells at shoulders, palms facing out. Feet are hip width apart.
    B Press right kettlebell overhead, rotating palm to face away from body. Lower back to racked position. Repeat on left side. Alternate pressing.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4

  • Day 3: Single-arm, Single-leg Kettlebell Swing

    A Start with feet shoulder width apart. Step right foot forward about two feet, weight in the right leg. Hinge at hips to grab kettlebell from floor in left hand.
    B Thrust hips forward as fast as you can, propelling the kettlebell forward to chest height.
    C Let gravity take over, bringing the kettlebell back between legs and continue swinging. Repeat on the opposite side.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4 (2 on each side)

  • Day 4: Lunge Switch with Kettlebell Rotation

    A Start in a lunge position, right foot forward, holding ball of kettle in both hands.
    B Twist torso and kettlebell over right knee.
    C Use heels to drive off floor, jumping and switching legs so left foot is in front and torso and kettlebell are twisted over left knee. Continue alternating.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4

  • Day 5: Single-leg, Single-arm Kettlebell Toe Touch

    A Start lying on back with kettlebell in right hand right next to right shoulder.
    B Raise left leg and bring right hand and kettlebell to meet left toe. Slowly return to start. Repeat. Switch sides for the next set.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4 (2 on each side)

  • Day 6: Combine All Moves from This Week

    Each of these five movements targets a specific area of your body plus your cardiovascular system, giving you a total-body workout. The key is getting your heart rate up and keeping your movements dynamic!

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    Day 7: Rest Day

    Whew, take a load off! You've earned a break. And while you're waiting to start next week's moves, read up on the importance of rest days.

  • Day 8: Kettlebell Burpees

    A Start in plank position with kettlebells on either side of hands.
    B Jump feet up to squat position, grab kettlebells, holding them with arms long at sides, and jump up.
    C Land in a squat, place kettlebells back on floor, and jump feet back to plank position. Repeat.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4

  • Day 9: Alternating Bent-Over Row with Kettlebells

    A Start standing with feet hip width apart. Hinge forward at hips until back is parallel to floor, holding one kettlebell in each hand.
    B Bend right elbow, drawing kettlebell up to right side. Lower back down. Alternate sides.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4

  • Day 10: Curtsey Lunge to Kettlebell Y Press

    A Start standing with kettlebell racked in right hand at shoulder height.
    B Step right foot back into a curtsey lunge.
    C Stand back up and drive right knee up to a 90-degree angle, balancing on left leg while pressing kettlebell overhead. Repeat. Switch sides for the next set.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4 (2 on each side)

  • Day 11: In and Out Squat Jumps with Kettlebell Press

    A Start in a squat position, holding the ball of the kettlebell with both hands at chest height.
    B Jump up, bringing feet together while pressing the kettlebell over head.
    C Jump feet back out, lowering kettlebell and returning to squat position.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4

  • Day 12: Kettlebell Boat Hold with Bicycles

    A Start in boat pose, holding kettlebell in both hands. Raise legs and shoulders a few inches off the ground.
    B Bicycle knees, weaving kettle through legs to create figure eights.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4

  • Day 13: Combine All Moves from This Week

    The point of combining these five movements is to target each part of your body (total body, upper body, lower body, cardio, core) and get your heart rate up!

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    Day 14: Rest Day

    Recovery days are juuust as important as work days—they help keep you from overtraining and overtaxing your muscles. Relax, and enjoy it! (And check out these 9 Things You Need to Know About Muscle Soreness.)

  • Day 15: Reverse Lunge with Kettlebell Shoulder Press

    A Start standing with kettlebell in right hand. Step right leg back into a reverse lunge.
    B Pause at bottom of lunge, then weave kettlebell under right leg and grab with left hand.
    C Drive right leg up to, knee bent at 90-degrees, to balance on left leg. Press kettlebell over head.
    D Step right leg back intoreverse lunge and weave kettle under left leg and grab it with right hand. Stand up and press kettlebell over head. Continue alternating legs. On the next set, step back with left leg.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4 (2 on each side)

  • Day 16: Plank with Kettlebell Row

    A Start in plank position with a kettlebell in one hand.
    B Lift the kettlebell, keep elbow close to side, then lower back down. Repeat.Switch arms on the next set.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4 (2 on each side)

  • Day 17: Lateral Lunge with Kettlebell Lifts

    A Start in standing position, feet hip width apart. Hold ball of kettlebell with both hands.
    B Step out to a lateral lunge on right side, bringing kettlebell to outside of right knee.
    C. Step back to center,while bringing kettlebell up and overhead to your left. Repeat on the opposite side.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4

  • Day 18: Curtsey Lunge Switches with Kettlebell

    A Start in a curtsey lunge, right leg behind left. Hold kettlebell in each hand on either side of knee.
    B Jump to switch legs so left leg is behind right. Continue alternating.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4

  • Day 19: In and Out Hollow Hold with Kettlebell

    A Start on back with knees bentat a 90-degree angle. Hold kettlebell in both hands, touching knees.
    B Extend arms and legs,reaching kettlebell overhead and legsout straight. Return to start.

    REPS: 30 seconds of work, 15seconds of rest
    SETS: 4

  • Day 20: Combine All Moves from This Week

    You'll target your upper body, lower body, core, and cardio with this quick circuit—that's how change happens!

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    Day 21: Rest Day

    Feeling the burn after this week's moves? You should be! Here's How to Recover from a Tough Workout.

  • Day 22: Lunge Switch to Kettlebell Shoulder Press

    A Start standing with feet together, kettlebells racked at shoulders.
    B Jump to a lunge position with right left in front while pressing kettlebells overheard.
    C Jump back to center and bring kettlebells back to shoulders. Repeat on the other side. Continue alternating.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4

  • Day 23: Single-Leg Kettlebell Push-up

    A Place kettlebells on floor shoulder width apart. Step hands up to ball of kettlebells.
    B Lift one leg, then lower into a push-up. Hold for a second at the bottom, then push back up. Repeat. On the next set, lift the opposite leg.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4 (2 on each side)

  • Day 24: Reverse Lunge with Rotation

    A Start standing, legs hip width apart, holding ball of kettlebell at chest height.
    B Step right foot back into a reverse lunge and twist torso and kettlebell over left knee.
    C Stand up on left leg, lifting right knee at a 90-degree angle. Twist torso and kettlebell over right knee. Step back into reverse lunge and repeat.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4 (2 on each side)

  • Day 25: Kettlebell Star Jumps

    A Start in a squat position, kettlebells racked at shoulders.
    B Jump feet out to a wide stance, pressing kettlebell's overhead.
    C Jump feet back in, lowering kettlebells back to racked position.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4

  • Day 26: Boat Hold with Kettlebell Press

    A Start in boat pose, holding ball of kettlebell in both hands. Raise legs and shoulders a few inches above the ground.
    B Rotate to one side, then back to center.
    C Press kettlebell straight up over head then bring back to center.
    D Rotate to opposite side. Continue alternating.

    REPS: 30 seconds of work, 15 seconds of rest
    SETS: 4

  • Day 27: Combine All Moves from This Week

    Make sure to keep moving continuously as you perform all the moves as a circuit—you'll feel the burn in your upper body, lower body, and core, not to mention, your heart rate will soar!

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    Day 28: Rest Day

    You're soclose to the end of this challenge, which makes taking care of your body even more important! Give your muscles a break so you can come back strong tomorrow.

  • Day 29: Combine Weeks One and Two

    Are you ready for a real challenge? Up the ante today by combining all of the moves from week one with all of the moves from week two for a seriously tough superset that will help you tone all over.

  • Day 30: Combine Weeks Three and Four

    The last day of a challenge is no time to take it easy! Perform all of the moves from week three with all of the moves from week four for one last total-body superset.

 

Ashley Mateo

Ashley Mateo is the deputy digital editor at Shape.com. Ashley is a journalist raised in New Jersey, schooled in Boston, and working in New York City. She's an Ironwoman, an amateur photog, and has a penchant for traveling the world.  More →

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