The Push-Pull-Swing Challenge - Day 9

Lauren Brooks

Coach

Encinitas, California, United States

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

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  • 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.

 

 

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

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