• 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 10



  Set 1 Set 2 Set 3 Set 4
         
Push ups 2 3 4 5
         
Pull ups 2 3 4 5
Alt: BW rows 4 6 8 10
         
KB Swings 15 15 15 15

 

Not everybody can do a pull up. That doesn't stop you from getting the benefits of the movement through modified versions of the exercise. Here's one that can be quite challenging - keep your trunk firm and your body straight throughout the movement.

 

 

 

 

 

Topic: