• 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 9

  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

 

Kettlebell push ups require more strength and stability, definitely, so make sure you are ready for them before you take them up. I have also changed the rep ladders in my workout in this video so you can consider some alternative options yourself, depending on how you feel.

 

Topic: