This latest challenge is brought to you by TKQ (Toronto Kettlebell Queens) in support of Kettlebells for Autism. Team Outlaws love a challenge but I like to get my hands really sweaty and add some fun and more effective ways to get in 10,0000 swings in 30 days. I like to keep it interesting and get more people involved when it comes to helping charities, especially Autism.

Whether you want to just do regular swings daily, or make it a finisher for your regular training, or take a couple days and move into one day for your full body met con, this challenge is for you. All you need is one or two kettlebells, the more bells, the better for you!

When you sign up for the challenge you will be given a 30 day template to follow and assist you in obtaining your goal. Also you can add some of my Outlaw challenges to it and try some different types of swing challenges just to keep it interesting.

You can sponsor and join Team Outlaws here.

Day 1

Keeping it nice and simple, 10 sets of 33 swings, make it as hard as you want with a heavy bell, rest as needed. You could do this for 30 days if you want, or follow the set template, or try my harder challenges. It's your challenge so break up the swings to your ability. This example is 1 min x 10 = 10 Mins work capacity.

 

 

Day 2   

Swings 21 x 4 sets

Highpulls 10/10 x 4 sets

Cleans 10/10 x 4 set

Swing Squats 22 x 4 sets = 333 reps in total

Day 3 

Swing Combo x 2 Rounds Aprox 10 Mins Work Capacity

Double Handed Swing x 33

1 Arm Swing 33 Left/33 Right

Alternating Swings 66

 

 

Day 4 

Compounds Swing/Highpull/Clean/Snatches x 10L/10R = 80 reps

4 rounds of this compound and add 13 Swing Squats to Finish = 333

 

 

Day 5

This set is going to be challenging and really work your forearms and obliques with a different twist to the swings   2 rounds will = 333 swings approximately 11 Mins work capacity.

Double Swinging Rows 22, Side swings 20/20  Swing Circuit Left leg in x 34 Right Leg in x 34 Full circuit legs in and out x 34

 

 

Day 6

Double Bells, half the time and a hell of a workout. For the advanced lifters only please.

14 Double Snatches / 14 Cleans / 14 Highpulls / 14 Swings  (Rest as needed) x 3 rounds = 336 reps

 

 

Day 7

Compounds Switching arms between moves 4 rounds with 13 Heavy Swing Squats to finish

10 x  Swings L/R  10 x  Highpull L/R 10 x Clean L/R 10 x Snatch L/R

 

 

Ok, you have just been given the tools to get started with this challenge. You can use this template and repeat weekly for 4 weeks, use your own imagination or follow the 30 day template provided upon registration, the challenge is yours, 10,000 swings, easy !

Do it in the morning before work, at lunch time, after work or after your regular training, it's simple, easy and effective training while supporting a great cause. You can basically get in 333 swings in about 15 mins or less depending on the degree of your challenge.

Let me know if you have any questions and feel free to send in video's to myself or to the TKQ Facebook page, let's all Live, Learn and Pass On.

#kettlebellsforautism #driven #strongher #elitefts #teamoutlaws