The Push-Pull-Swing Challenge - Day 1

Lauren Brooks


Encinitas, California, United States

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

  • This challenge is designed so that anyone can do it particularly if you are struggling with your push ups and pull ups. It is designed to be a safe and efficient way to get you feeling stronger from head to toe. If you feel like you are more advanced than what is prescribed, feel free to add more weight on the swing.
  • 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: if you cannot do the pull ups then use a modification like a bodyweight row or any number of variations that work for you.
  • 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.

Day 1

You can join this Facebook Challenge Group if you want to share your experience or just join other like-minded people like yourself.


  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


To get a feel for how each challenge day may flow for you, here I am doing the Day 1 workouts.



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

See more about: , , , , ,
Breaking Muscle Newsletter

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.