14-Day Kettlebell Challenge

14-Day Kettlebell Challenge. Spice up your workout routine with kettlebells. Dumbbells are standard equipment, but kettlebells are a unique tool with more benefits than dumbbells. Kettlebells force you to use minor muscles to accurately perform each movement. That little bit of extra muscle utilization makes all the difference in fat burning.

Our 14-day kettlebell challenge is designed to help you tone, build muscle, and burn fat at an accelerated pace. The form is everything when using kettlebells. The more solid your form, the better your results. Catch your breath, grab a bell and get ready for an exhilarating challenge!

Equipment Needed: interval timer (Gymboss is a free app download), kettlebells (light-medium weight), yoga mat.

What to Do: Perform each exercise for 1 minute with no rest in between. Alternate sides as needed before moving onto the next exercise. Rest 1 minute between rounds. Perform this routine every other day for 14 days.

Beginner’s Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Bent Over Row

2. Sumo Squat + Curl

3. Russian Twist

4. Snatch

5. Windmills

6. “Loopy Lunge” Swing Through

A kettlebell is a specialized weight often described as a cannonball with a handle. The use of these tools originated in Russia for over 300 years ago when they were originally used as counterweights at the market. The Russian Kettlebell Challenge is a program consisting of a specific method of training and was made popular in the United States by Pavel Tsatsouline, a former fitness instructor for the Soviet Special Forces.

Read next: Exercises To Make Your Hips And Thighs Slimmer

14-Day Kettlebell Challenge

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Source photo: By Pixabay 

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