30 Day 5000 Kettlebell Swing Challenge Motivation

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Although my body is sideways and my lips versus speech speed ratio is something out of an old Bruce Lee Kung Fu movie I hope you can get my motivational message. 🙂

If you are unsure what the 5000 Swing 30 Day Challenge is, here are the details…

It’s just 162 Kettlebell Swings a day. You can spread them out throughout the day or do them all in a row… your choice. 🙂

Pick Your Swing Poison:

Whatever flavor you go for as long as you perform AT LEAST 162 swings, above and beyond your normal workouts, every day for 30 Days, your challenge will be met.

1 Handed… 2 Handed Swings… Darcy Swings… Walkout Swings… High Swings… Jumping Swings… 360 Swings…

Video Example Of Those Swings Below

16 sets of 10 swings = 160 swings OR straight in a row for right about 5 minutes… whatever you like as long as you get at least 162 done every day for the 31 Days of March.

Join our group HERE on Facebook and let me know how you do. Also please feel free to comment below right on my blog here.

I encourage you to perform the challenge cause you’ve got nothing to lose except unwanted body fat and weakness.

If you don’t have a kettlebell you can still perform the swings if you know how. Grab a relative weighted object and swing away! 🙂

NO KETTLEBELL, NO PROBLEM. If you’re traveling and staying in a hotel, there’s a Bible in every drawer. Pick that Bible up and use it for two reasons: to read it and to swing it!

Share Your Comment:


  1. Rob - @formerfatguy  March 10, 2010

    Well, I’m embarassed to say, but it’s the 10th of March and I’ve got a total of 614 swings. I’ve gotta pick up the pace a bit to make 4400 more in 20 days.

    • Bob Garon  March 10, 2010

      No worries Rob… just spread what u need over the next couple weeks.

  2. jgirl  April 3, 2010

    Bob! THANKS~

    Awesome challenge and I hit it! All everything from 8kg to 16kg for me and a I took full advantage of the variety of swings. That made a huge difference for me.

    There were a few days in there that I really had to spread out my swings and my CF wod. Whoa. But that was why the concept that it was more about the motion than the weight of the bell was important for me to hear.

    Whether I systematically set aside or crammed in the time it became a welcome part of my day. I feel much more grounded in my stance and I notice more confidence in my swings overall.

    So, again…thanks! And here’s to the next challenge! ~jgirl

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