The „21 Day“ Kettlebell Workout Challenge - (ONLY 6 MINUTES PER DAY!)

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Statistically speaking, it takes about 21 days to build a habit. This is the goal of the this 21 day kettlebell workout challenge: Get you in the habit of kettlebell training.
So here’s the challenge to you: You’re now going to pick up the kettlebell and take it for a spin, 21 days in a row!
The exercises are:
1. Day - Hang Deadlift
2. Day - Goblet Squat
3. Day - Double Handed Press
4. Day - Alternating Row
5. Day - Low Windmill
6. Day - Alternating Turkish Get Up
7. Day - Alternating Reverse Lunge
8. Day - Strict Press
9. Day - Suitcase Walk 1 set per side
10. Day - Farmer’s Life 1 set per side
11. Day - Suitcase Deadlift
12. Day - Thruster
13. Day - Push Press
14. Day - Clean
15. Day - Windmill
16. Day - Alternating Star Lunge
17. Day - Bell Touch Push Ups
18. Day - Hybrid H2H Swing
19. Day - Half Snatch
20. Day - Hardstyle Swing
21. Day - Snatch
The exercise start on a fairly easy note and slowly progress to a harder and more advanced level. The best thing about the workout protocol? It’s easy to follow and all you need is a kettlebell and a timer.
Let’s check out the protocol.
We do 1 exercise per day for 2 sets of 2 minutes.This means we will do 21 exercises in 21 days total. With some appropriate rest in between sets, the workout shouldn’t take you longer than 6-8 minutes per day.
A little word about rest. You have to define by yourself what appropriate rest really means to you. This can range from a couple of seconds to up to about 1 minute; depending on your fitness level.
Treat rest as an integral part of the workout and not just as a mere necessity. Don’t burn yourself out. Even during your set - if you need to rest additionally and put the bell down - do it!
As for muscle soreness, listen to your body! If you need to take a break the next day because your muscles are aching, opt in for a 10 minute walk and continue your 21 day journey the following day.
__Time Stamp
00:00 Challenge Protocol
02:18 Exercises
09:13 Final Remarks
___ Links
Website: www.lebestark.ch
Kettlebell Kurse: academy.lebestark.ch
Lebe Stark IG: / lebestark
Angie IG: / angie_zoe_ziegler
Gregory IG: / gregory_dzemaili
___ Music
- Epidemic Sound - epidemicsound.com
- StreamBeats - www.streambeats.com
- StreamBeats License - bit.ly/streambeats-license)
___ Hashtags
#kettlebells
#kettlebellstarkstyle

Опубликовано:

16 июл 2024

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Комментарии : 61

@utubepunk 2 года назад

*Protocol: 1 exercise, 2 sets for 2 minutes (w/ active rest as needed) for 21 days.* 1. Day - Hang Deadlift 2. Day - Goblet Squat 3. Day - Double Handed Press 4. Day - Alternating Row 5. Day - Low Windmill 6. Day - Alternating Turkish Get Up 7. Day - Alternating Reverse Lunge 8. Day - Strict Press 9. Day - Suitcase Walk I set per side 1 0. Day - Farmer's Life I set per side 1 1 . Day - Suitcase Deadlift 12. Day - Thruster 13. Day - Push Press 14. Day - Clean 15. Day - Windmill 16. Day - Alternating Star Lunge 17. Day - Bell Touch Push Ups 18. Day - Hybrid H2H Swing 19. Day - Half Snatch 20. Day - Hardstyle Swing 21 . Day - Snatch

@utubepunk 2 года назад

You know it's a good day when Gregory gives you a pin! 😁📌

@cocovasquez1 2 года назад

Thank you Coach!

@ninjakittie24 2 года назад

Currently training for Chicago marathon and this looks perfect for strength training, which I tend to ignore. 🔥 Thanks 🙏👍

@lebe-stark 2 года назад

You got this!

@tovameguira6381 2 года назад

Wow this is such a good idea 🤩. Starting today with the deadlift!

@lebe-stark 2 года назад

Hope you like it!

@markusmayer2693 2 года назад

Yes i bin dabei coole Idee. Danke!!!

@tovameguira6381 2 года назад

Day 1 done ✅!! I don’t have heavy kettlebells at home so I went a bit faster and took less rest

@acemcknaves 2 года назад

I am on 6 min clean and press... 5 times a week with 2 rest days doing 10k steps while on the rest days. currently on lcif omad. this video is timely... so I can modify my activity for variety. I add steel mace swings in the mix for 3 min of unbroken swings focusing on form. Thank you Gregory! You help me a lot!

@lebe-stark 2 года назад

Keep it up

@mikebahrami 2 года назад

Greg's a really good coach (really wish I could fly to Switzerland to get face to face coaching with him in the future). He helps set realistic goals and is very empathetic especially to the challenges of beginners. I started watched his videos when gyms were closed in 2020-21 during lockdowns when I solely used KBs for home workouts. Now that gyms are open and I can do my regular weight training regime, I still incorporate a KB EMOM/AMRAP finisher thanks to ideas from his videos. Thanks Greg and Angie!

@calmmuzic3217 5 месяцев назад

Very cool, I was walking around with my kettlebell and realized it has a name - suitcase. I am loving your videos and doing the training daily. I am a bit sore though

@lebe-stark 5 месяцев назад

Great to hear! Keep pushing, friend!

@liljemark1 2 года назад

Nice one 👌

@lebe-stark 2 года назад

Thanks 🔥

@cheekibreeki1270 2 года назад

Day 1 done, easy, good luck everyone, we got this!

@lebe-stark 2 года назад

Let's go!!

@benvtucker15 10 дней назад

The TGU is extremely technical for a newbie

@jameshogg11 2 года назад

An observation: on some of these exercises, 2 minutes feels like a loooong time! 🙂

@rhondablack1536 2 года назад

Am I doing this right? I do one set which is one minute, rest, then do another minute set then I'm done??

@SimplySafrite 2 года назад

Very nice pace with the video! Boom, boom, boom!

@lebe-stark 2 года назад

Glad you liked it!

@Curse44 2 года назад

Mir war nicht klar, dass Mats Hummels einen Kettlebell-Kanal hat! Respekt!

@Bloomingtide 2 года назад

Hahaha, jetzt weiß ich endlich warum mir Gregory immer so bekannt aussah xD

@rhondablack1536 2 года назад

Should I be doing any other workouts with this

@cocovasquez1 2 года назад

Giving this a go

@mtntgr 2 года назад

If you're already doing a 3 day/week kb program (short sessions - 10 to 15 minutes), would you add this as a finisher or at the beginning? Thanks.

@lebe-stark 2 года назад

I'd be careful with too much volume as it may interfere with recuperation. Try it, listen to your body and see what works best. - Gregory

@learningcoach1 2 года назад

Hello can you do a video on the best time to workout i hear that mens T is higher in the morning so this would be the best time to workout for men

@lebe-stark 2 года назад

There are more qualified people to talk about the relationship between higher test levels and working out; if there is any effect at all. I'd say, that it makes most sense to go for a workout when your time schedule allows it. - Gregory

@ilmaidosato8036 2 года назад

Hi Gregor, Would you make a video about troy van spanje? 😉

@lebe-stark 2 года назад

We've discontinued reactions on this channel; check our channel trailer. - Gregory

@patrickokeeffe4787 2 года назад

Quick question Gregory that might be helpful for others too......do you need a big warmup or any at all? I know Dan John don't do a warm up on "Easy Strength" because he maintains that the workout is "easy" in itself anyway.

@lebe-stark 2 года назад

I'd be on the same page as Dan John with this 21 day workout challenge. The workout itself includes the warm up; just make sure to start easy and light if necessary. - Gregory

@patrickokeeffe4787 2 года назад

@@lebe-stark Perfect...thanks, Gregory.

@rkwinkel 2 года назад

Hello Gregory, can you still do kb workouts next to this ?

@lebe-stark 2 года назад

This depends on individual fitness. Too much volume may interfere with recuperation. Keep in mind that this challenge is 21 workouts non-stop. - Gregory

@Chrisdgallego 2 года назад

HI! Here comes a stupid question ... overall because of my English. 2 sets / 2 minutes means I do 2 minutes, then 60 seconds of active rest, 2 minutes and done? Am I right? Thanks.

@UsernameUnkwn21 2 года назад

👍

@Chrisdgallego 2 года назад

@@UsernameUnkwn21 thanks

@hiddencomplex6048 2 года назад

Hi, is if me or regular LebeStark style workout (3 exercises, 2 minutes, 4 rounds) isharder than 21days challenge? I do regular workout every work day (2-4 rounds depending on the time at hand) weekend is rest. And it is tough even with 16kgs for a guy. Should I continue or switch to 21 challenge? Thanks and hope Jimmy is recovering well 😀

@patrickokeeffe4787 2 года назад

Yes, his regular workouts are more harder. But I had times where I didn't train for a week because I might be tired from life's demands and facing a hard 40 min workout might not be appealing. So doing a 6 minute workout on the day will always sit better in my head to go away and do it. Therefore 7 days of movement with weight even for 6 mins a day will always be better than no movement at all. And what I would do is I'd do it in the morning before heading off to work. Not alone is it out of the way before the day begins, you'd feel better for it and it would set you up for the day ahead nicely and positively. But I'd never do a 40 min workout plus a warm up before work....i tried it and its too long. Also, Gregory does say at the end of the video that you can up the sets to 3 or 4 over time. If you get up to 4 sets then you are in your ball park with work done over a 21 day period in volume. But personally speaking, that's not the road I'd go down. The appeal is the short 6 min duration...its like Dan John's easy strength program. You work for about 10 mins everyday on his program and your done and you DO get stronger over time. It was actually the maestro Pavel who gave Dan John that protocol and which Jeff has seemingly hijacked too. Anyway, since I have a kettlebell king adjustable competition bell from 12-32kg.....its tailored made for this. I can up the weight by 1kg after every 21 days so I can keep each session still to 6 mins while still progressively overloading the program over time and get stronger. Thanks Gregory for stirring this idea up in my head for me again. 👍

@lebe-stark 2 года назад

Thanks Patrick for helping out a fellow kettlebell enthusiast! - Gregory

@richardxs1 2 года назад

@@patrickokeeffe4787 Great way to look at it Patrick!! when you feel you cannot train and the possibility for days builds up. doing short quick workouts are a great way to keep you ticking over and for me if and when I need to do a short workout it keeps my head in a better place too.

@patrickokeeffe4787 2 года назад

@@richardxs1 Totally agree, Richard. 👍🙏

@MatthewinGooseneck 2 года назад

What brand kettlebell s do you use and recommend?

@UsernameUnkwn21 2 года назад

He covers this in several older video.. just go thru his videos and u will find it

@patrickokeeffe4787 2 года назад

Gregory uses a German brand called "ATX" and I think last time that I checked, they were hard to get. Kettlebell Kings are excellent too and just restocked. If you are going to do kettlebells long term and are mostly only going to do single kettlebell work, then I highly recommend the Kettlebell King Adjustable 12-32kg Kettlebell. Might look expensive at first glance....but it replaces 6 of the "standard" size bells the 12, 16, 20, 24, 28 and 32kg. So not so expensive now. Build quality and ease of use are excellent. Life time warranty with them and you will see why. But the real benefit is that you can jump up in 1kg in between those standard weights mentioned except for 13kg and 31kg. Another benefit is that you can take the one bell with you and but train with multiple weight bells like in a park or hotel room ect. So you can can have NINETEEN different weighted kettlebells at yor disposal......a 12, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24 ,25, 26, 27, 28, 29, 30, 32kg. This is also usefull to progress and run a lot of programs longer and more slowly over time like this 21 day program here.....but more importantly you can progress more safely too. Sometimes its a lot harder to make 4kg jumps and a there is a bit of planning, patience, and caution involved. For instance, if you reach the stage where you can do a 5 rep each side Turkish Get Up comfortabley with a 16kg.....you will get a rude awakening if you think you can just saunter up to a 20kg and do that exercise. You have to introduce the 20kg very slowly and carefully one rep at time because one bad misjudgement while lets say in the windmill/side hinge position and you can tweak your back or hip as I found out myself!. But jumping from 16kg to 17kg there less likely chance of that happening as the new weight is a lot more manageable. Being able to jump up in 1kg weights if you choose makes life so much easier and safer. You cant even do that with most gym dumbells....they usually jump up in 2.5kg increatments.