The Push-Pull-Swing Challenge - Day 2

Lauren Brooks


Encinitas, California, United States

Women's Fitness, Kettlebells, Functional Movement Screen, Nutrition

  • For more information on the background to this challenge go to Day 1.
  • The challenge takes 3 weeks. There is a surprise benchmark day at the end. You only do 5 consecutive days per week so, the weekends are a time to rest.
  • Pull ups: I have added some variations below
  • Kettlebell swings: start off with a comfortable size kettlebell you can swing for 10 reps at a time. If you’re new to kettlebell swings, please practice the Hinge or Kettlebell Deadlift first.
  • Join Facebook Challenge Group if you want to share your experiences or ask questions.

Day 2

Today, you may like to consider the following variations, but be mindful that it should be entirely up to you and your comfortable level with any movement or exercise. Stay safe and have fun building strength:


  • Pull ups: you can substitute chin ups, rows, or reverse flys.
  • Push ups: you can do elevated push ups, handstand push ups, or just push ups with your feet on a box
  • Kettlebell swings: do them two handed, or if you feel like you want to take it a further step, do hand to hand swings
  • Rep Scheme Ladder: if you feel like your a little more advanced in your training, you can work through to set 4 and then track back by doing sets 3, 2, and 1. In effect, doing a 7 set pyramid.


  Set 1 Set 2 Set 3 Set 4
Push ups 1 2 3 4
Pull ups 1 2 3 4
Alt: BW rows 2 4 6 8
KB Swings 10 10 10 10



Complete list of all 15 days of the Push Pull Swing Challenge.

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