Full-Body Kettlebell Challenge

Are you ready for the full-body kettlebell challenge?

My brother, Brian Boudro, posted this on his Facebook page and I decided to give it a shot. It’s a set of very basic, full-body moves that will absolutely light your body on fire!

I was shocked at how taxing this full-body challenge was. What I loved about it, though, was how quick and efficient the workout was. I was in and out in less than 30 minutes, and I definitely got a great workout in.

How You Do It

Grab two kettlebells. If you are a beginner, I suggest using somewhere around 10 pounds. I used 30 pounds, and it was plenty of weight.

• Do 10 reps at each move
• No rest
• Go right into the next move and hit 10 reps
• Make sure you go in the order listed
• After you hit 10 reps at each move, you have completed one round
• Rest 1-2 minutes between rounds
• Hit five rounds!

The Moves

• Push-ups
• Bent-over Rows
• High Pulls
• Front Squats
• Push Press

Be very careful with your form on each of these moves. You can take as much time as needed to do the moves correctly. A great way to do this (which you probably will have to do at some point) is to break up the 10 reps. For instance, you can do 5 reps, rest for 30 seconds, and then finish the other 5 reps. That way, your form will be intact and you will lessen the chance of injury.

Implement this into your workout routine two to three times per week, and you will seriously increase your muscular endurance, strength and you will burn a ton of fat fast.
Chase It!

Ben Boudro, MS, CSCS

Ben Boudro is a former Division I college wrestler, fitness junkie, husband, dad and dog lover with a passion for fitness through strength and conditioning. He is a Certified Strength and Conditioning Specialist (CSCS) with a bachelor’s and Master of Science degree in kinesiology, and the owner of Xceleration Fitness. Ben has helped millions of people unleash their inner beast through fitness, take control of their lives and believes: “The sky is the limit, and I live my life to one common theme: You can either wait for success to come to you or you can chase it … CHASE IT!”

Dr. Victor Prisk is a board certified orthopaedic surgeon and medical director of P.O.W. – Prisk Orthopaedics and Wellness, PC in Monroeville, PA. He specializes in regenerative medicine and foot and ankle treatment, and brings experience and empathy to his practice in the care of dancers, gymnasts and weight-training athletes. Dr. Prisk is an IFBB Professional League bodybuilder and judge, a member of the GNC Medical Advisory Board, and author of The GAIN Plan and The Leucine Factor Diet. Follow Dr. Prisk on Instagram at @drvictorprisk and for more information, visit orthoandwellness.comorthoandwellness.com

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