21 Day Kettlebell Swing Challenge

You May NOT give away, sell, share, or circulate The 21 Day Kettlebell Swing Challenge or any of its content in any form! The copy of The 21 Day Kettlebell Swing Challenge you have purchased is for your own personal use. The e-book is fully printable and one printed copy may be made for your own personal use. You are also welcome to copy the e-book to a CD-Rom, Zip disc or other storage media for backup for your own personal use. Electronic books, also known as e-books, are protected worldwide under international copyright and intellectual property law, the same as printed books, recorded material and other literary works. Under Copyright law, “Literary Work” includes “computer”, “computer program”, “software”, and all related materials sold online, including electronic books (e-books), and adobe acrobat PDF files. Copyright infringement, trademark infringement and theft of intellectual property are serious crimes. Copyright infringement is a felony and civil fines for conviction of such infringement now begin at $150,000 per infringement. Criminal fines for infringement begin at $250,000 and may also result in up to five years in prison. “The 21 Day Kettlebell Swing Challenge ”, “The 21 Day Food Journal Challenge” and “The Stubborn 7 Pounds” are Trademark Joshua Fitzhugh Hillis Copyright 2011, by Joshua Fitzhugh Hillis ALL RIGHTS RESERVED: No part of The 21 Day Kettlebell Swing Challenge may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system, without expressed, written and signed permission from the author.

DISCLAIMER This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs outlined herein should not be adopted without consultation with your health professional. The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a fitness and nutrition consultant. Use of the programs herein is at the sole choice and risk of the reader. The author is neither responsible, nor liable for any harm or injury resulting from this program or the use of the exercises described herein. The movement demonstrations, pictures and videos in this program may not be enough for all people to learn proper form. It is strongly recommended that you are instructed in kettlebell form by an RKC Certified Instructor.

21 Day Kettlebell Swing Challenge Day 1. Day 2. Day 3. Day 4. Day 5. Day 6. Day 7.

10 Minutes (200 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 15 Minutes (300 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC)

Day 8. Day 9. Day 10. Day 11. Day 12. Day 13. Day 14.

15 Minutes (300 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 20 Minuntes (400 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 10 Minutes (200 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC)

Day 15. Day 16. Day 17. Day 18. Day 19. Day 20. Day 21.

15 Minutes (300 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 10 Minutes (200 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 15 Minutes (300 calories burned+EPOC) 5 Minutes (100 calories burned+EPOC) 20 Minutes (400 calories burned+EPOC) © 2011 Joshua F. Hillis

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Burn 1200 Calories Per Hour? Ok, so people have been making wild claims about how many calories per hour you can burn with kettlebell training. I know kettlebell training works, and even I was skeptical. But recently ACE (The American Council on Exercise) was so concerned about these claims, they decided to do a study on the calorie burn of kettlebell training. ACE is one of the oldest and most respected fitness research and certifying bodies in the United Sates. And they’re ultra conservative, they don’t do fads, they don’t do gimmicks... they - they don’t even do new or cutting edge! They’re oldschool. They want proof. They’re kind of like a fitness Consumer Reports. And their studies are so well documented, that the FTC uses their studies to know who to prosecute for fraud. In other words, if they say it, it’s real deal. They’re study on the calorie burn of kettlebell training blew me away. Dr. John Porcari, leader of the study, said this. “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is crosscountry skiing up hill at a fast pace.” That’s 1200 calories per hour y’all. And that doesn’t even include the afterburn.

21 Day Kettlebell Swing Challenge

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I knew kettlebell training was awesome, I didn’t know it was that awesome. But it totally explains the results people get. Read about the study in the January/February 2010 ACE FitnessMatters Researchers credit the awesome calorie burning to the fact that the kettlebell workout is a total-body movement that is also done very quickly due to the interval-training format. “We knew it would be extremely intense,” says Schnettler. “It’s a quick workout, and you do get a big bang for your buck in a very short amount of time.”

See the whole study here: http://su.pr/2kLAnT Even I was blown away. I’ve always said that the kettlebell swing is the most powerful fat loss movement there is. Now we’ve got proof. © 2011 Joshua F. Hillis

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Kettlebell workouts burn 20.2 calories per minute, which is completely off the charts. It’s double the calorie burn of all of these other popular fat loss workouts that ACE has tested: Kettlebell workouts = 2x more calorie burn than Spinning! Kettlebell workouts = Double the results of Boot Camp! Kettlebell workouts = Beats both Advanced Pilates and Power Yoga!


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By Now You Should Have Already Heard of EPOC No, it’s not Tupac’s little brother. EPOC stands for Exercise Post Oxygen Consumption. That’s a fancy way of saying “The calories your body burns recovering from a workout.” In other words, there are the calories you burn during the workout, and there are also calories you burn after the workout. EPOC is the after workout calorie burn. World famous fat loss trainer Alwyn Cosgrove popularized calling EPOC your workout “afterburn”. We’ll use the terms EPOC and afterburn interchangeably.

Getting my swings in at Red Rocks with the 32kg (70lb) kettlebell © 2011 Joshua F. Hillis

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Five Things That We Know About EPOC 1.) You burn more calories post-workout when your workout is intense. In other words *harder and faster* is more effective than *longer and slower* for producing an afterburn. 2.) You burn more calories post-workout when you do intervals. In other words 30 seconds of work followed by 30 seconds of rest, ten times, produces a better EPOC than running 10 minutes continuously. 3.) Lifting heavier weights burns more calories post-workout than lifting lighter weights. This should be a no brainer, but if you do this workout with a heavier kettlebell you’ll have a better afterburn than if you used a lighter kettlebell. 4.) More muscle you have = the more calories you burn post-workout. If you get some muscle tone, you’ll have a better EPOC than if you had less muscle tone. Strength training is your friend. 5.) You burn more calories post-workout on every day that you work out. You don’t burn extra calories post-workout on days you don’t workout. Increasing workout frequency is going to increase your afterburn. By doing a workout every day, you can effectively raise your resting metabolic rate all of the time. 21 Day Kettlebell Swing Challenge

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Why A 21 Day Challenge? In 21 days you can seriously kick start your fitness and your weight loss. 21 days straight will cause a major change in your body, and yet 21 days is short enough that you can power through something as major as working out every single day. You will emerge on the other side of these 21 days changed: Leaner, stronger, better endurance, and feeling like an athlete. This is an awesome way to start your New Years fitness program, to get started after coming back from a vacation, or even just to kick start your fitness after you’ve fallen off and been lazy for a while.

How Does the 21 Day Challenge Work? You follow the 21 day program. You’ll do a kettlebell swing workout EVERY DAY for 21 days. If you miss a day, you take a few days off and start over again at day one. To complete the challenge, you must do 21 days consecutively. © 2011 Joshua F. Hillis

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Which 21 Day Kettlebell Swing Challenge Program Should I Do? Am I Beginner, Intermediate or Advanced? Beginner Program If you are brand new to kettlebell lifting or just getting back to working out, you’ll find the beginner program very challenging. Intermediate Program If you’re in pretty good shape and you have good kettlebell swing form, the Intermediate Program is probably your best program. Advanced Program If you are very experienced with kettlebells, you may be ready for the advanced program. Be Smart: It’s Ok To Switch Mid-Program If you start the 21 days and find it to be too easy, it’s great to move up to the next program. If you start the 21 days and find the program you’re doing to be too hard, then it’s a smart play to move down to the previous program. 21 Day Kettlebell Swing Challenge

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Day One: 10 Minutes

(200 calories burned+EPOC)

Beginner: 30-60 *walk/jog 3:00 or until warmed up 0:00-1:30 • 30 seconds swings / 60 seconds rest 1:30-3:00 • 30 seconds swings / 60 seconds rest 3:00-4:30 • 30 seconds swings / 60 seconds rest 4:30-6:00 • 30 seconds swings / 60 seconds rest 7:30-9:00 • 30 seconds swings / 60 seconds rest 9:00-9:30 • 30 seconds swings *walk 3:00 or until cooled down Intermediate: 30-30 *walk/jog 3:00 or until warmed up 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds swings / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds swings / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest 5:00-6:00 • 30 seconds swings / 30 seconds rest 6:00-7:00 • 30 seconds swings / 30 seconds rest 7:00-8:00 • 30 seconds swings / 30 seconds rest 8:00-9:00 • 30 seconds swings / 30 seconds rest 9:00-10:00 • 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 • 30 seconds left hand swings / 30 seconds rest 1:00-2:00 • 30 seconds right hand swings / 30 seconds rest 2:00-3:00 • 30 seconds left hand swings / 30 seconds rest 3:00-4:00 • 30 seconds right hand swings / 30 seconds rest 4:00-5:00 • 30 seconds left hand swings / 30 seconds rest 5:00-6:00 • 30 seconds right hand swings / 30 seconds rest 6:00-7:00 • 30 seconds left hand swings / 30 seconds rest 7:00-8:00 • 30 seconds right hand swings / 30 seconds rest 8:00-9:00 • 30 seconds left hand swings / 30 seconds rest 9:00-10:00 • 30 seconds right hand swings / 30 seconds rest *walk/jog 3:00 or until cooled down

© 2011 Joshua F. Hillis

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Day Two: 5 Minutes


Beginner: 30-30 *walk/jog 3:00 or until warmed up 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds swings / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds swings / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10 *walk/jog 3:00 or until warmed up 0:00-0:30 • 20 seconds swings / 10 seconds rest 0:30-1:00 • 20 seconds swings / 10 seconds rest 1:00-1:30 • 20 seconds swings / 10 seconds rest 1:30-2:00 • 20 seconds swings / 10 seconds rest 2:00-2:30 • 20 seconds swings / 10 seconds rest 2:30-3:00 • 20 seconds swings / 10 seconds rest 3:00-3:30 • 20 seconds swings / 10 seconds rest 3:30-4:00 • 30 seconds swings / 10 seconds rest 4:00-5:00 • 60 seconds knee pushups *walk/jog 3:00 or until cooled down Advanced: 20-10 One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-0:30 • 20 seconds left hand swings / 10 seconds rest 0:30-1:00 • 20 seconds right hand swings / 10 seconds rest 1:00-1:30 • 20 seconds left hand swings / 10 seconds rest 1:30-2:00 • 20 seconds right hand swings / 10 seconds rest 2:00-2:30 • 20 seconds left hand swings / 10 seconds rest 2:30-3:00 • 20 seconds right hand swings / 10 seconds rest 3:00-3:30 • 20 seconds left hand swings / 10 seconds rest 3:30-4:00 • 30 seconds right hand swings / 10 seconds rest 4:00-5:00 • 60 seconds pushups *walk/jog 3:00 or until cooled down


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Day Three: 5 Minutes


Beginner: 30 swings / 60 rest *walk/jog 3:00 or until warmed up 0:00-1:30 • 30 seconds swings / 60 seconds rest 1:30-3:00 • 30 seconds swings / 60 seconds rest 3:00-4:30 • 30 seconds swings / 60 seconds rest 4:30-5:00 • 30 seconds swings / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 30-30 *Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds swings / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds swings / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 • 30 seconds left hand swings / 30 seconds rest 1:00-2:00 • 30 seconds right hand swings / 30 seconds rest 2:00-3:00 • 30 seconds left hand swings / 30 seconds rest 3:00-4:00 • 30 seconds right hand swings / 30 seconds rest 4:00-5:00 • 30 seconds left hand swings / 30 seconds rest 5:00-6:00 • 30 seconds right hand swings / 30 seconds rest *walk/jog 3:00 or until cooled down


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Day Four: 15 Minutes


Beginner: 30-60 *walk 3:00 or until warmed up 0:00-1:30 • 30 seconds swings / 60 seconds rest 1:30-3:00 • 30 seconds swings / 60 seconds rest 3:00-4:30 • 30 seconds swings / 60 seconds rest 4:30-6:00 • 30 seconds swings / 60 seconds rest 7:30-9:00 • 30 seconds swings / 60 seconds rest 9:00-10:30 • 30 seconds swings / 60 seconds rest 10:30-12:00 • 30 seconds swings / 60 seconds rest 12:00-13:30 • 30 seconds swings / 60 seconds rest 13:30-15:00 • 30 seconds swings / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 30-30 *Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds swings / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds swings / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest 5:00-6:00 • 30 seconds swings / 30 seconds rest 6:00-7:00 • 30 seconds swings / 30 seconds rest 7:00-8:00 • 30 seconds swings / 30 seconds rest 8:00-9:00 • 30 seconds swings / 30 seconds rest 9:00-10:00 • 30 seconds swings / 30 seconds rest 10:00-11:00 • 30 seconds swings / 30 seconds rest 11:00-12:00 • 30 seconds swings / 30 seconds rest 12:00-13:00 • 30 seconds swings / 30 seconds rest 13:00-14:00 • 30 seconds swings / 30 seconds rest 14:00-15:00 • 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down

Advanced: 30-30 : One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 • 30 seconds swings left / 30 seconds rest 1:00-2:00 • 30 seconds swings right / 30 seconds rest 2:00-3:00 • 30 seconds swings left / 30 seconds rest 3:00-4:00 • 30 seconds swings right / 30 seconds rest 4:00-5:00 • 30 seconds swings left / 30 seconds rest 5:00-6:00 • 30 seconds swings right / 30 seconds rest 6:00-7:00 • 30 seconds swings left / 30 seconds rest 7:00-8:00 • 30 seconds swings right / 30 seconds rest 8:00-9:00 • 30 seconds swings left / 30 seconds rest 9:00-10:00 • 30 seconds swings right / 30 seconds rest 10:00-11:00 • 30 seconds swings left / 30 seconds rest 11:00-12:00 • 30 seconds swings right / 30 seconds rest 12:00-13:00 • 30 seconds swings left / 30 seconds rest 13:00-14:00 • 30 seconds swings right / 30 seconds rest 14:00-15:00 • 30 seconds swings left / 30 seconds rest *walk/jog 3:00 or until cooled down


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Day Five: 5 Minutes


Beginner: 30-30 *walk 3:00 or until warmed up 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds swings / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds swings / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10 *Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-0:30 • 20 seconds swings / 10 seconds rest 0:30-1:00 • 20 seconds swings / 10 seconds rest 1:00-1:30 • 20 seconds swings / 10 seconds rest 1:30-2:00 • 20 seconds swings / 10 seconds rest 2:00-2:30 • 20 seconds swings / 10 seconds rest 2:30-3:00 • 20 seconds swings / 10 seconds rest 3:00-3:30 • 20 seconds swings / 10 seconds rest 3:30-4:00 • 30 seconds swings / 10 seconds rest 4:00-5:00 • 60 seconds knee pushups *walk/jog 3:00 or until cooled down Advanced: 20-10 One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-0:30 • 20 seconds left hand swings / 10 seconds rest 0:30-1:00 • 20 seconds right hand swings / 10 seconds rest 1:00-1:30 • 20 seconds left hand swings / 10 seconds rest 1:30-2:00 • 20 seconds right hand swings / 10 seconds rest 2:00-2:30 • 20 seconds left hand swings / 10 seconds rest 2:30-3:00 • 20 seconds right hand swings / 10 seconds rest 3:00-3:30 • 20 seconds left hand swings / 10 seconds rest 3:30-4:00 • 30 seconds right hand swings / 10 seconds rest 4:00-5:00 • 60 seconds pushups *walk/jog 3:00 or until cooled down


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Day Six: 5 Minutes


Beginner: 30-30 Swings / Plank *walk 3:00 or until warmed up 0:00-1:30 • 30 seconds swings / 60 seconds rest 1:30-3:00 • 30 seconds plank / 60 seconds rest 3:00-4:30 • 30 seconds swings / 60 seconds rest 4:30-5:00 • 30 seconds plank / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 30-30 Swings / Knee Pushups *Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds knee pushups / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds knee pushups / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 Swings / Pushups *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds pushups / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds pushups / 30 seconds rest 4:00-5:00 • 30 swings / 30 seconds rest *walk/jog 3:00 or until cooled down


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Day Seven: 5 Minutes


Beginner: 30-30 *walk 3:00 or until warmed up 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds plank / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds plank / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10 *Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-0:30 • 20 seconds swings / 10 seconds rest 0:30-1:00 • 20 seconds knee pushups / 10 seconds rest 1:00-1:30 • 20 seconds swings / 10 seconds rest 1:30-2:00 • 20 seconds knee pushups / 10 seconds rest 2:00-2:30 • 20 seconds swings / 10 seconds rest 2:30-3:00 • 20 seconds knee pushups / 10 seconds rest 3:00-3:30 • 20 seconds swings / 10 seconds rest 3:30-4:00 • 30 seconds knee pushups / 10 seconds rest 4:00-5:00 • 60 seconds lunges *walk/jog 3:00 or until cooled down Advanced: 20-10 *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-0:30 • 20 seconds swings / 10 seconds rest 0:30-1:00 • 20 seconds pushups / 10 seconds rest 1:00-1:30 • 20 seconds swings / 10 seconds rest 1:30-2:00 • 20 seconds pushups / 10 seconds rest 2:00-2:30 • 20 seconds swings / 10 seconds rest 2:30-3:00 • 20 seconds pushups / 10 seconds rest 3:00-3:30 • 20 seconds swings / 10 seconds rest 3:30-4:00 • 30 seconds pushups / 10 seconds rest 4:00-5:00 • 60 seconds lunges *walk/jog 3:00 or until cooled down


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Day Eight: 15 Minutes





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Day Nine: 5 Minutes


Beginner: 30-30 *walk/jog 3:00 or until warmed up 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds plank / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds plank / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10 *Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-0:30 • 20 seconds swings / 10 seconds rest 0:30-1:00 • 20 seconds plank / 10 seconds rest 1:00-1:30 • 20 seconds swings / 10 seconds rest 1:30-2:00 • 20 seconds plank / 10 seconds rest 2:00-2:30 • 20 seconds swings / 10 seconds rest 2:30-3:00 • 20 seconds plank / 10 seconds rest 3:00-3:30 • 20 seconds swings / 10 seconds rest 3:30-4:00 • 30 seconds plank / 10 seconds rest 4:00-5:00 • 60 seconds brisk walk *walk/jog 3:00 or until cooled down Advanced: 20-10 *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-0:30 • 20 seconds swings / 10 seconds rest 0:30-1:00 • 20 seconds plank / 10 seconds rest 1:00-1:30 • 20 seconds swings / 10 seconds rest 1:30-2:00 • 20 seconds plank / 10 seconds rest 2:00-2:30 • 20 seconds swings / 10 seconds rest 2:30-3:00 • 20 seconds plank / 10 seconds rest 3:00-3:30 • 20 seconds swings / 10 seconds rest 3:30-4:00 • 30 seconds plank / 10 seconds rest 4:00-5:00 • 60 seconds brisk walk *walk/jog 3:00 or until cooled down


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Day Ten: 5 Minutes


Beginner: 30 swings / 60 rest *walk 3:00 or until warmed up 0:00-1:30 • 30 seconds swings / 60 seconds rest 1:30-3:00 • 30 seconds swings / 60 seconds rest 3:00-4:30 • 30 seconds swings / 60 seconds rest 4:30-5:00 • 30 seconds swings / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 30-30 *Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds swings / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds swings / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 • 30 seconds left hand swings / 30 seconds rest 1:00-2:00 • 30 seconds right hand swings / 30 seconds rest 2:00-3:00 • 30 seconds left hand swings / 30 seconds rest 3:00-4:00 • 30 seconds right hand swings / 30 seconds rest 4:00-5:00 • 30 seconds left hand swings / 30 seconds rest 5:00-6:00 • 30 seconds right hand swings / 30 seconds rest *walk/jog 3:00 or until cooled down


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Day Eleven: 20 Minutes


Beginner: 30-60 *walk 3:00 or until warmed up 0:00-1:30 • 30 seconds swings / 60 seconds rest 1:30-3:00 • 30 seconds swings / 60 seconds rest 3:00-4:30 • 30 seconds swings / 60 seconds rest 4:30-6:00 • 30 seconds swings / 60 seconds rest 7:30-9:00 • 30 seconds swings / 60 seconds rest 9:00-10:30 • 30 seconds swings / 60 seconds rest 10:30-11:00 • 30 seconds swings / 60 seconds rest 11:00-12:30 • 30 seconds swings / 60 seconds rest 12:30-14:00 • 30 seconds swings / 60 seconds rest 14:00-15:30 • 30 seconds swings / 60 seconds rest 15:30-17:00 • 30 seconds swings / 60 seconds rest 17:00-18:30 • 30 seconds swings / 60 seconds rest 18:30-20:00 • 30 seconds swings / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10 *walk/jog 3:00 or until warmed up

Set #1 0:00-0:30 • 20 seconds swings / 10 seconds rest 0:30-1:00 • 20 seconds swings / 10 seconds rest 1:00-1:30 • 20 seconds swings / 10 seconds rest 1:30-2:00 • 20 seconds swings / 10 seconds rest 2:00-2:30 • 20 seconds swings / 10 seconds rest 2:30-3:00 • 20 seconds swings / 10 seconds rest 3:00-3:30 • 20 seconds swings / 10 seconds rest 3:30-4:00 • 20 seconds swings / 10 seconds rest 4:00-5:00 • 60 seconds rest


Set #2 5:00-5:30 • 20 seconds lunges / 10 seconds rest 5:30-6:00 • 20 secs knee pushups / 10 secs rest 6:00-6:30 • 20 seconds lunges / 10 seconds rest 6:30-7:00 • 20 secs knee pushups / 10 secs rest 7:00-7:30 • 20 seconds lunges / 10 seconds rest 7:30-8:00 • 20 secs knee pushups / 10 secs rest 8:00-8:30 • 20 seconds lunges / 10 seconds rest 8:30-9:00 • 20 secs knee pushups / 10 secs rest 9:00-10:00 • 60 seconds rest

Set #4 15:00-15:30 • 20 seconds lunges / 10 seconds rest 15:30-16:00 • 20 secs knee pushups / 10 secs rest 16:00-16:30 • 20 seconds lunges / 10 seconds rest 16:30-17:00 • 20 secs knee pushups / 10 secs rest 17:00-17:30 • 20 seconds lunges / 10 seconds rest 17:30-18:00 • 20 secs knee pushups / 10 secs rest 18:00-18:30 • 20 seconds lunges / 10 seconds rest 18:30-19:00 • 20 secs knee pushups / 10 secs rest 19:00-20:00 • 60 seconds rest *walk/jog 5:00 or until cooled down


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Day Eleven: 20 Minutes (Continued)


Advanced: 20-10 *walk/jog 3:00 or until warmed up

Set #1 0:00-0:30 • 20 secs swings left / 10 secs rest 0:30-1:00 • 20 secs swings right / 10 secs rest 1:00-1:30 • 20 secs swings left / 10 secs rest 1:30-2:00 • 20 secs swings right / 10 secs rest 2:00-2:30 • 20 secs swings left / 10 secs rest 2:30-3:00 • 20 secs swings right / 10 secs rest 3:00-3:30 • 20 secs swings left / 10 secs rest 3:30-4:00 • 20 secs swings right / 10 secs rest 4:00-5:00 • 60 seconds rest


Set #2 5:00-5:30 • 20 seconds lunges / 10 seconds rest 5:30-6:00 • 20 secs pushups / 10 secs rest 6:00-6:30 • 20 seconds lunges / 10 seconds rest 6:30-7:00 • 20 secs pushups / 10 secs rest 7:00-7:30 • 20 seconds lunges / 10 seconds rest 7:30-8:00 • 20 secs pushups / 10 secs rest 8:00-8:30 • 20 seconds lunges / 10 seconds rest 8:30-9:00 • 20 secs pushups / 10 secs rest 9:00-10:00 • 60 seconds rest

Set #4 15:00-15:30 • 20 seconds lunges / 10 seconds rest 15:30-16:00 • 20 secs knee pushups / 10 secs rest 16:00-16:30 • 20 seconds lunges / 10 seconds rest 16:30-17:00 • 20 secs knee pushups / 10 secs rest 17:00-17:30 • 20 seconds lunges / 10 seconds rest 17:30-18:00 • 20 secs knee pushups / 10 secs rest 18:00-18:30 • 20 seconds lunges / 10 seconds rest 18:30-19:00 • 20 secs knee pushups / 10 secs rest 19:00-20:00 • 60 seconds rest

*walk/jog 5:00 or until cooled down


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Day Twelve: 5 Minutes




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Day Thirteen: 10 Minutes




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Day Fourteen: 5 Minutes


Beginner: 30-30 *walk/jog 3:00 or until warmed up 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds swings / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds swings / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10 *walk/jog 3:00 or until warmed up 0:00-0:30 • 20 seconds swings / 10 seconds rest 0:30-1:00 • 20 seconds swings / 10 seconds rest 1:00-1:30 • 20 seconds swings / 10 seconds rest 1:30-2:00 • 20 seconds swings / 10 seconds rest 2:00-2:30 • 20 seconds swings / 10 seconds rest 2:30-3:00 • 20 seconds swings / 10 seconds rest 3:00-3:30 • 20 seconds swings / 10 seconds rest 3:30-4:00 • 30 seconds swings / 10 seconds rest 4:00-5:00 • 60 seconds knee pushups *walk/jog 3:00 or until cooled down Advanced: 20-10 One Arm *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-0:30 • 20 seconds left hand swings / 10 seconds rest 0:30-1:00 • 20 seconds right hand swings / 10 seconds rest 1:00-1:30 • 20 seconds left hand swings / 10 seconds rest 1:30-2:00 • 20 seconds right hand swings / 10 seconds rest 2:00-2:30 • 20 seconds left hand swings / 10 seconds rest 2:30-3:00 • 20 seconds right hand swings / 10 seconds rest 3:00-3:30 • 20 seconds left hand swings / 10 seconds rest 3:30-4:00 • 30 seconds right hand swings / 10 seconds rest 4:00-5:00 • 60 seconds pushups *walk/jog 3:00 or until cooled down


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Day Fifteen: 15 Minutes





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Day Sixteen: 5 Minutes




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Day Seventeen: 10 Minutes




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Day Eighteen: 5 Minutes




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Day Nineteen: 15 Minutes





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Day Twenty: 5 Minutes


Beginner: 30 swings / 60 rest *walk 3:00 or until warmed up 0:00-1:30 • 30 seconds swings / 60 seconds rest 1:30-3:00 • 30 seconds plank / 60 seconds rest 3:00-4:30 • 30 seconds swings / 60 seconds rest 4:30-5:00 • 30 seconds plank / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 30-30 *Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds plank / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds plank / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest *walk/jog 3:00 or until cooled down Advanced: 30-30 *Warmup: 20 lunges, 10 pushups, 16 lunges, 8 pushups, 12 lunges, 6 pushups 0:00-1:00 • 30 seconds swings / 30 seconds rest 1:00-2:00 • 30 seconds plank / 30 seconds rest 2:00-3:00 • 30 seconds swings / 30 seconds rest 3:00-4:00 • 30 seconds plank / 30 seconds rest 4:00-5:00 • 30 seconds swings / 30 seconds rest 5:00-6:00 • 30 seconds plank / 30 seconds rest *walk/jog 3:00 or until cooled down


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Day Twenty One: 20 Minutes


Beginner: 30-60 *walk 3:00 or until warmed up 0:00-1:30 • 30 seconds swings / 60 seconds rest 1:30-3:00 • 30 seconds swings / 60 seconds rest 3:00-4:30 • 30 seconds swings / 60 seconds rest 4:30-6:00 • 30 seconds swings / 60 seconds rest 7:30-9:00 • 30 seconds swings / 60 seconds rest 9:00-10:30 • 30 seconds swings / 60 seconds rest 10:30-11:00 • 30 seconds swings / 60 seconds rest 11:00-12:30 • 30 seconds swings / 60 seconds rest 12:30-14:00 • 30 seconds swings / 60 seconds rest 14:00-15:30 • 30 seconds swings / 60 seconds rest 15:30-17:00 • 30 seconds swings / 60 seconds rest 17:00-18:30 • 30 seconds swings / 60 seconds rest 18:30-20:00 • 30 seconds swings / 60 seconds rest *walk 3:00 or until cooled down Intermediate: 20-10 *walk/jog 3:00 or until warmed up



Set #2 5:00-5:30 • 20 seconds swings / 10 seconds rest 5:30-6:00 • 20 secs knee pushups / 10 secs rest 6:00-6:30 • 20 seconds swings / 10 seconds rest 6:30-7:00 • 20 secs knee pushups / 10 secs rest 7:00-7:30 • 20 seconds swings / 10 seconds rest 7:30-8:00 • 20 secs knee pushups / 10 secs rest 8:00-8:30 • 20 seconds swings / 10 seconds rest 8:30-9:00 • 20 secs knee pushups / 10 secs rest 9:00-10:00 • 60 seconds rest

Set #4 15:00-15:30 • 20 seconds lunges / 10 seconds rest 15:30-16:00 • 20 secs knee pushups / 10 secs rest 16:00-16:30 • 20 seconds lunges / 10 seconds rest 16:30-17:00 • 20 secs knee pushups / 10 secs rest 17:00-17:30 • 20 seconds lunges / 10 seconds rest 17:30-18:00 • 20 secs knee pushups / 10 secs rest 18:00-18:30 • 20 seconds lunges / 10 seconds rest 18:30-19:00 • 20 secs knee pushups / 10 secs rest 19:00-20:00 • 60 seconds rest *walk/jog 5:00 or until cooled down


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Day Twenty One: 20 Minutes (Continued)


Advanced: 20-10 *walk/jog 3:00 or until warmed up



Set #2 5:00-5:30 • 20 seconds swings / 10 seconds rest 5:30-6:00 • 20 secs pushups / 10 secs rest 6:00-6:30 • 20 seconds swings / 10 seconds rest 6:30-7:00 • 20 secs pushups / 10 secs rest 7:00-7:30 • 20 seconds swings / 10 seconds rest 7:30-8:00 • 20 secs pushups / 10 secs rest 8:00-8:30 • 20 seconds swings / 10 seconds rest 8:30-9:00 • 20 secs pushups / 10 secs rest 9:00-10:00 • 60 seconds rest

Set #4 15:00-15:30 • 20 seconds lunges / 10 seconds rest 15:30-16:00 • 20 secs pushups / 10 secs rest 16:00-16:30 • 20 seconds lunges / 10 seconds rest 16:30-17:00 • 20 secs pushups / 10 secs rest 17:00-17:30 • 20 seconds lunges / 10 seconds rest 17:30-18:00 • 20 secs pushups / 10 secs rest 18:00-18:30 • 20 seconds lunges / 10 seconds rest 18:30-19:00 • 20 secs pushups / 10 secs rest 19:00-20:00 • 60 seconds rest

*walk/jog 5:00 or until cooled down


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Community Is Everything In Your 21 Day Challenge 1.) 21 Day Kettlebell Swing Challenge Facebook Page Everyone is on Facebook, so this is the easiest place to connect. 2.) On Twitter, with the hashtag #21daykettlebell or even just #kettlebell If you’re on Twitter, a really awesome way to keep up with everyone else doing the 21 Day Kettlebell Swing Challenge is with #21daykettlebell on the end of all of your workout posts. 3.) On the DragonDoor kettlebell forum Right now there are a few threads about the 21 Day Kettlebell Challenge, and if you’re part of the DD community, this is a great place to discuss the Challenge, as well as all things kettlebell. If you aren’t familiar with DragonDoor, it’s the home of the RKC Kettlebell Instructor Certification. One of the most powerful things you can do for stick-to-it-ness for your workout and diet is to connect regularly with other people who are doing the same thing. I strongly recommend workout buddies, online communities, RKC taught kettlebell classes - anything that can connect you with other people who are doing the same thing you are.


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Does Every Workout Need to Kill You?

I get this question from time to time. The answer is: No, every workout does NOT need to kill you. And No. Every workout does not need to be high intensity. The workouts in The 21 Day Kettlebell Swing Challenge ARE interval training, but not every interval training day needs to be all out. The 5:00 days shouldn’t be super hard. If they are, you need to go down to the Beginner Program and/or use a lighter kettlebell. Even when we do the 10 and 15 minutes days, they should only be done at 80-90% intensity. The only day you should really push it will be the 20 minute days. Just because it’s a 30 second interval does NOT mean that you have to do swings continuously the whole 30 seconds. I want you to do as many swings in that 30 seconds as you can with PERFECT FORM. © 2011 Joshua F. Hillis

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Your form should not break down. If you can only do swings for 20 seconds of the 30 second interval with good form, then you should stop at 20 seconds. I repeat: You only do as much as you can with perfect form in each interval time frame. If you can’t do it with perfect form, you stop and rest. If you are unsure about your form, review the videos.

All you really need to focus on in this program is: 1.) Getting in the Workouts (buring calories) and 2.) Keeping a Food Journal (consuming less calories)


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The Kettlebell Swing

1.

2.

2.

The kettlebell swing is your one move fat loss supercharger. The thing is that we have to learn how to do it right - you have to fold at your hips, not at your lower back.

1. In fact, your back stays

3.

completely straight at the bottom.

2. Lengthen from your tailbone up through the top of your head. You just sit your butt back and fold at your hips.

4.

5.

3. You should also notice that

it isn’t a squat. Your knees don’t come forward at all. It’s just enough knee bend to sit your butt back.

4. At the top of the movement,

you should flex your butt as hard as you can,


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6. 5.

6.

7.

5. drive your hips forward fast, and straighten out your legs completely.

6. Drive your heels down hard while you are standing up completely straight.

7. Your arms should be straight

and loose, and the weight of the kettlebell should pull your arms up in front of you.

8. After the kettlebell goes weightless at the top, ”hike” the kettlebell

back behind you, to set up the next swing. Snap your hips forward into the next swing after hiking it back behind you. Steps #1, 2 and 3 happen at the bottom of the movement. Then steps #4, 5, 6 and 7 are what gets you from the bottom to the top of the movement. This is the basics of the kettlebell swing. Ultimately, you’ll need to watch two videos: 1.) How to learn the Kettlebell Swing, by RKC Level II Josh Hillis and 2.) Swing Head and Neck Position, by RKC Team Leader Keira Newton


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Just Two Things Per Day Those 7 form points might be overwhelming all at once, so we’re going to focus on just one or two each day. Day 1. 10 Minutes - Focus on 4 and 5: Flex your butt as hard as you can, and drive your hips forward quickly Day 2. 5 Minutes - Focus on 1: Keep your back straight at the bottom, and 2: “get taller” at the bottom. Day 3. 5 Minutes - Focus on 6: Driving your heels down hard and 2: straighten your legs out Day 4. - Focus on 4 and 5: Flex your butt as hard as you can, and drive your hips forward quickly. Day 5. 5 Minutes - Focus on 7: Keeping your arms loose and letting the kettlebell pull your arms up Day 6. 5 Minutes Focus on 4 and 5: Flex your butt as hard as you can, and drive your hips forward quickly Day 7. 5 Minutes - Focus on 7: Keeping your arms loose and letting the kettlebell pull your arms up © 2011 Joshua F. Hillis

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Day 8. 15 Minutes - Focus on 4 and 5: Flex your butt as hard as you can, and drive your hips forward quickly. Day 9. 5 Minutes - Driving your heels down hard and 2: straighten your legs out. Day 10. 5 Minutes - Focus on 1: Keep your back straight at the bottom, and 2 “get taller” at the bottom. Day 11. 20 Minutes - Focus on 6: Driving your heels down hard and 4. Flex your butt as hard as you can. Day 12. 5 Minutes - Focus on 7: Keeping your arms loose and letting the kettlebell pull your arms up Day 13. 10 Minutes - Focus on 6: Driving your heels down hard and 2: straighten your legs out Day 14. 5 Minutes - Focus on 7: Keeping your arms loose and letting the kettlebell pull your arms up Day 15. 15 Minutes - Focus on 6: Driving your heels down hard and 4. Flex your butt as hard as you can. 21 Day Kettlebell Swing Challenge

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Day 16. 5 Minutes - Focus on 1: Keep your back straight at the bottom, and 2: “get taller” at the bottom. Day 17. 10 Minutes - Focus on 7: Keeping your arms loose and letting the kettlebell pull your arms up Day 18. 5 Minutes - Focus on 1: Keep your back straight at the bottom, and 2: “get taller” at the bottom. Day 19. 15 Minutes - Focus on 6: Driving your heels down hard and 2: straighten your legs out Day 20. 5 Minutes - Focus on 4: and 5: Flex your butt as hard as you can, and drive your hips forward quickly. Day 21. 20 Minutes - At this point you’ve had twenty straight days of practice. Take everything you’ve learned and rock out!


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Beginner: Plank

(the version of the plank we are going to use is also called “tall plank” or “pushup plank”) Hold the top of a pushup position. Imagine perfect posture standing, and flip that horizontal. Get “taller” by lengthening from your tailbone up through the top of your head. Brace your abs like you were going to get punched in the stomach. Notice how the model’s neck is in line with her spine. She is not chickening her head forward or down, and she isn’t cranking her neck up and back either. Her neck is in the “neutral” position.

Brace your abs like you were going to get punched in the stomach. Don’t let your hips drop down. Don’t let your back arch. 21 Day Kettlebell Swing Challenge

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Form for all Pushups and Planks Neutral spine. Imagine perfect posture standing, and flip that horizontal.

Imagine lengthening your spine and “getting taller” throughout the movement: You should have “tall spine” at both the top and the bottom position of the pushup.


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Intermediate: Knee Pushups


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Advanced: Pushups


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If you have to travel, or for some reason you don’t have your kettlebell with you, you can do dumbbell swings. The major downside of dumbbell swings is that it’s harder for people to learn correct form with a dumbbell, and it’s harder to keep correct form with a dumbbell. But dumbbell swings still work, and they are way better than no swings at all! You just have to remember that all of the same rules still apply. Again, I strongly recommend that you watch both of these videos: 1.) How to learn the Kettlebell Swing, by RKC Level II Josh Hillis and 2.) Swing Head and Neck Position, by RKC Team Leader Keira Newton


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What If My Low Back Hurts After Kettlebell Swings? You should feel sore in your butt and hamstrings, not your low back. Lots of low back soreness means one of two things: 1.) You are pulling with your arms and/or over arching your back at the top. If you are pulling with your arms, it’s going to put bad stress on your low back. Kettlebell swings are not an arm exercise. At all. You need to focus on flexing your butt and driving your hips forward. Don’t even worry about the kettlebell go up. Just pop your hips really hard. If you are pulling with your arms, it isn’t going to work very well, and that’s when people over arch their back at the top of the swing also. Don’t do that. Drive the whole movement from your butt. Flex your butt hard to protect your low back. 2.) You’re doing too much and letting your form break down If the kettlebell swing slows down, it’s wrong. If you round your back it’s wrong. If you do either of those because you are tired, it’s wrong. Rest more. You don’t need to fill up each interval with swings. © 2011 Joshua F. Hillis

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Nutrition For Fat Loss is Easy In terms of Nutrition, we are playing three games: 1.) Lose Fat - Consume less calories, or burn more calories. 2.) Hold or build muscle - consume enough protein and do smart enough resistance training workouts that we hold on to muscle while we lose fat. 3.) Be Full, happy, and satisfied - Eat good whole foods. Eat protein and good fats. Eat good, clean, low calorie, high volume carbs. Eat the least processed food you can. Shop at the outer edges of the supermarket; Get fruit, vegetables, nuts, fish, poultry, pork and lean beef.

The Food Journal Look, if you aren’t keeping a food log, you aren’t in the game. If you don’t know how many calories you are consuming, you can’t make smarter decisions about food. Your food log will be your best education. I’ll give you a head start - the “cleanest”, most whole, fresh food usually has the least calories. And it’s the best for you. Keeping a food log is the only way you can really know. If you want to get really lean, if you want to acutally get the body you’ve always wanted, then keeping a food log is an absolute requirement. You need to know how many calories you are consuming. You need to know if you are getting enough protein. 21 Day Kettlebell Swing Challenge

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You can get your fuel on the outside edges of the supermarket: 1.) Protein - Bison, poultry, fish, beef, pork, tofu, tempeh. 2.) Carbs - Fruit, vegetables, oatmeal, brown rice, sprouted bread, sweet potatoes, yams. 3.) Fat - Fish oil, flaxseed oil, nuts, avacado, olive oil.

The Bottom Line If you aren’t losing fat, the first place to look is always total calories. If you are eating more calories than you are burning, you’ll get bigger. If you are eating less calories, you’ll get smaller. The second place to look is quality of food. Shop at the outside edges of the supermarket. Ask yourself: “Could a caveman hunt it or gather it?”


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The 21 Day Food Journal Challenge If you really want amazing fat loss results, add the 21 day food journal challenge to your 21 Day Kettlebell Swing Challenge. Besides just having a breakthrough in your fitness, you can have a breakthrough in your weight loss if you combine these two powerful programs. The 21 Day Food Journal Challenge is simple: Type up what you eat in an online food journal each day of the 21 Day Kettlebell Swing Challenge. Use a free online food journal like http://www.sparkpeople.com/ Just the act of keeping the food journal will transform your eating habits in ways you can’t imagine if you’ve never kept a food journal before. The awareness alone is power. And make sure to give yourself 3 free meals in the 21 days. A free meal is an hour where you can eat what ever you want. The rest of the meals in this 21 day challenge, try to get some protein at most every meal. Use common sense about what you know is good food. What ever situation you are in, try to eat the healthiest possible option available. I don’t care where you are, there is always a better option and a worse option. For these 21 days, always take the better option. The 21 Day Kettlebell Swing Challenge : Massive Calories Burned + The 21 Day Food Journal Challenge : Less Calories Consumed = Awesome Fat Loss Results 21 Day Kettlebell Swing Challenge

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Celebrities Who Use Kettlebells Scarlett Johansson “I was having her do a lot of balance, coordination, and core work, but what she really loved was the strength training--things like pullups and kettlebells--and the idea of feeling and looking strong.” -Scarlett’s trainer, Bobby Strom, talking about her Iron Man 2 workout in SELF Magazine http://www.self.com/

Paramount Pictures http://ironmanmovie.marvel.com/

Katherine Heigl

“I was probably in the best shape of my life for Knocked Up but I hated going to the gym... I’ve now found a woman who teaches kettlebell classes. It’s a mix of cardio and weight training but I only do it for 20 minutes twice a week and it’s changed my body shape.” -Katherine Heigl talking about working with trainer Miss Beaver, RKC © 2011 Joshua F. Hillis

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Ashley Greene

She did add in a couple of nontraditional weight moves: working with kettlebells and pushing a big box filled with weights across a room. “My butt and legs were so sore!” -talking about her Twilight: Eclipse workout in Woman’s Health Magazine

Women’s Health Magazine http://www.womenshealthmag.com/

The cast of the movie 300

Used kettlebells in their workout routine at Mark Twight’s Gym Jones. -”Making of 300” video journals http://www.300ondvd.com/ Warner Brothers http://www.300ondvd.com/ 21 Day Kettlebell Swing Challenge

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The cast of Spartacus: Blood and Sand Andy Whitfeld (Spartacus), Peter Mensah (Doctore), and Jai Courtney Starz Entertainment (Varro) used kettlebells in http://www.starz.com/originals/spartacus/ The Spartacus: Challenge by Men’s Health Magazine and Starz: http://www.menshealth.com/spartacus/ Erin Cummings (Sura) and LesleyAnn Brandt (Neavia) joined the Gladiator Camp and got plenty of kettlebell work. http://www.y outube.com/ watch?v=H1NClmbml6s Katrina Law (Mira) also did the Men’s Health Spartacus Challenge workout with kettlebells http://misskatrinalaw.com/

Starz Entertainment http://www.starz.com/originals/spartacus/

The cast of the new season, Gods of the Arena, got plenty of kettlebell work in at this year’s Gladiator Camp also. http://www.youtube.com/ watch?v=YT2DSSW56tI


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Interval Workout Timers

There are tons of free interval workout timers online. There are also tons of iPhone and Android interval timers. My favorite free online interval timer is definitely http://www.speedbagforum.com/timer.html If you’re looking for a timer you can take with you to the gym or basement or garage or whereever you work out, the Gym Boss has been the gold standard timer of park based boot camps forever. You can get the Gym Boss at http://www.gymboss.com/


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Free Online Interval Timer http://www.speedbagforum.com/timer.html

Gym Boss Portable Interval Timer http://www.gymboss.com/

Workout Muse 30-30 Music Interval mp3

https://joshhillis.workoutmuse.com/store/?kw=30-30

Workout Muse 20-10 Music Interval mp3

https://joshhillis.workoutmuse.com/store/?kw=20-10


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The most fun interval timers are probably the Workout Muse timers. You can get the 30-30 intervals r the 20-10 intervals in all different types of music: Hip Hop, House, Latin, Pop, Reggeaton, Rock, Rock-Hip Hop Fusion, Techno, or World. At $19.95 each, they’re a little bit spendier than the other options, but they’re fun and motivating, and if that’s what gets you going for your workouts - they’re totally worth it. I almost always run my kettlebell boot camp classes with workout muse intervals.


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What Weight Kettlebell Should I Get? Most women will start with an 8kg (18lb) Kettlebell. A fit female will use a 12kg (26lb) Kettlebell. A woman who has been using kettlebells for long time and is advanced can use a 16kg (35lb) kettlebell.

Most men will start with a 16kg (35lb) Kettlebell. A fit dude will use a 24kg (53lb) Kettlebell. A man who has been using kettlebells for long time and is advanced can use a 32kg (70lb) kettlebell. © 2011 Joshua F. Hillis

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Cool Down Post Workout After your workouts, make sure to keep moving until your heart rate comes down. You can walk, you can jog, you can bounce, you can even just march in place. Then, for the next hour or so, be really conscious of your posture. Do not slouch forward sitting down. Don’t round your lower back forward to stretch your hamstrings. If you want to stretch your hamstrings, do it with your chest up

After a Kettlebell Workout, rounding your lower back forward is bad for business and your back arched. Instead of rounding your back forward, you actally want to arch your back backwards. You can do some back arch press ups (some people call ‘em cobras).


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What Should I Do Next? Should I Do The Challenge Again? The 21 Day Kettlebell Swing Challenge is not something you want to do all of the time - maybe 4 times per year.

For fat loss, you don’t want to do the same program forever, fat loss workouts must change like seasons. You do one program to completion, then you do a different type of program. So after you complete the challenge - give yourself a double high five! Bask in the awesomenesss of completing something as crazy and savage as doing swings every day for three weeks! You should totally totally totally enjoy your accomplishment, and all of the changes you’ve made in your body! But now it’s time to move to a more balanced program, and a more long term program. Take 3-5 days off, then start Kettlebell Burn 2.0. Master RKC Instructor Geoff Neupert wrote Kettlebell Burn 2.0, and I can’t recommend it more highly as the next step for you. Kettlebell Burn 2.0 $67


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Josh Hillis, RKC II, CPT, PES, MRS, MIS Has been featured in USA Today and The Denver Post. Josh has been quoted by the Los Angeles Times. Josh is the author of The Stubborn Seven Pounds: How To Go From Good To Rockstar. Josh has been an RKC Certified Instructor (RKC) since 2004. Josh Hillis was at the very first Level 2 RKC Certification in 2005 (RKC II). He was an Assistant Certification Instructor at the RKC Certification in 2008, and will assist again in 2011. He is a Certified Personal Trainer (CPT) and Performance Enhancement Specialist (PES) through the National Academy of Sports Medicine. Josh is a Z-Health Movement Reeducation Specialist (MRS) and Movement Integration Specialist (MIS). Josh’s blog www.LoseStubbornFat.com has 17,639 subscribers from 144 countries. 21 Day Kettlebell Swing Challenge

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Josh would like to thank: His wife Lais for being such an amazing wife and partner, through all the ups and downs. Thanks for creating family. Plus doing that awesome cover art. Thanks to Lia Bennett for doing the text for the cover. Thanks to Elis Bonamigo for making some placement changes to the cover that made it look 10 times cooler. Thanks to Cody Benson for being such an amazingly ripped model, and totally down to earth and chill at the same time. Thanks to Keira Newton, RKC TL, for having the most awesome and beautiful kettlebell swing ever. Thanks to Kendra Goldstein for being a workout rockstar, and inspiring me to put together a 21 day challenge. Thanks to all of my clients and kettlebell boot campers, it was only through experimenting on you that I could put this together. Thanks to Dan John for completely re-inventing my fitness this year. Thanks to Pavel for brining kettlebells to the United States and making this possible for everyone. For totally revolutionizing the way fitness is taught - with perfect form coming first, and strength as skill. Thanks to my business coach Lyna Ngyun, for all of the killer coaching this year.


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*Bonus Article: Zen and the Art of Kettlebell Training Kettlebells are the ultimate minimalist fitness and fat loss tool. Studies from the American Council on Exercise peg kettlebells as the most powerful fat burning workout equipment they’ve found. In this article you’re going to learn exactly how to use one kettlebell to get the best workout of your life. Kettlebell = “The” Tool for Minimalist Fitness Kettlebells are particularly cool for the minimalist because they were originally designed in fixed weights, with very few options, and large jumps in between. With few options of kettlebells, and a little creativity, we find that almost all women will use a 26lb kettlebell and almost all men will use a 53lb kettlebell, all of the time. If you’re committed to a minimalist life, and you’re working out, it makes sense to only have to use one tool. Fortunately there is no need to have more than one kettlebell; You can get years of effective, progressive workouts out of just one. How To Progress When You Only Have One Weight If you want to get a great workout and to progress in your workouts, but you only have one weight, you have to make intelligent use of variations in exercise selection, leverage, and technical requirements of movements. For example: Kettlebell swings. Swings are arguably the best, most effec21 Day Kettlebell Swing Challenge

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tive and most efficient fat loss movement a person can do. Here is how you would make swings easier or harder: Easiest: Kettlebell Two Hand Pyramid Deadlift Easier: Low Two Arm Swing Easy: One Arm Clean Low Medium: Chest High Two Hand Swing Medium: Overspeed Hike Back Two Hand Swing High Medium: One Arm Swing Harder: One Arm High Pull Hardest: Kettlebell Snatch So here we have 8 levels of progressive difficulty with one kettlebell. In pursuit of minimalist fitness, simply doing more repetitions of a movement is not ideal. We prefer better and less. If it’s the same work to do 10 snatches as it is to do 30 swings, then it makes more sense to work our way up to snatches instead of doing endlessly more and more swings. More From Less: Every Lift is a Full Body Lift Swings and snatches, as mentioned above, are obviously a full body lifts. But one place where kettlebell training truly excells is turning some seemingly isolated movements into a full body lift. Where many people would tell you that a seated machine chest press is a chest exercise (and it is), a pushup involves almost every muscle in your body. By using a machine, braced in, literally the only thing that needs to work to push the weigh is your chest and triceps. © 2011 Joshua F. Hillis

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But if you are doing a pushup, your body needs to become that solid foundation. Instead of a metal seat to brace yourself against, you must tighten up all of the muscles in your legs. Instead of the back of the chair on the machine, you must brace your core to have a solid foundation to press from. With your body doing all of the stabilization work, instead of the chair on the machine, you are doing 10 times more work in the same amount of time. You get a better workout, that’s more functional, and burns more fat in less time. Remove That Which Is Not Essential We say that a solid, full body workout can be created out of just two movements (and their progressions): Kettlebell Swings an the Kettlebell Military Press. We’ve ruthlessly cut all non-essential workout movements. Small movements like bicep curls, ab machines and leg extensions are tossed out. They’re too small, ineffective, and inefficient to be included in our minimal program. Instead, we use two movements that hit the whole body. Besides being consistent with our minimalist philosophy, we find that the sum is more than the parts: Doing two big, intense, full body movements is actually more effective than trying to cobble together a full body workout out of dozens of small movements. The Zen of Two Movements When we eliminate the hundreds of movement options to clutter our workout logs and our mind, something really amazing happens. 21 Day Kettlebell Swing Challenge

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With only two movements, we are immediately confronted with the quality with which we are doing them. If half of my workout is kettlebell swings, then it would be crazy not to practice doing them well. In fact, the real joy of kettlebell training pursuing mastery. People find a zen sort of meditaion from mindful, deliberate practice of two movements that just isn’t there mindlessly banging out dozens of movements. Taking the Russian Kettlebell Challenge maxim of “Do less things, but do them better”, you can have a foundational workout of just two movements for decades. With your basic strength and conditioning needs met, it allows for more time for you to do things that you love - Anything from fun outdoor athletic activities to maybe just spending more time with the family. And after six years of kettlebell training, I’m still finding nuances to the swing. The movement is both simple and complex like a martial art: The basics can be learned in minutes, mastery is pursued for a lifetime.


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21 Day Kettlebell Swing Challenge

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