28-Day Burpee And Swing Challenge

Do you want to get super fit? Do you want some structure and routine for 28 days?

Work out less than 10 minutes a day! All you need is one kettlebell.


An insane kettlebell challenge, but anyone can do it and the results will be amazing! Your cardiovascular endurance will shoot through the roof and you'll also increase muscular endurance, grip strength, fat loss, strength, flexibility, mental toughness, and so much more...

“When I completed the challenge, I was the fittest I had ever been. That’s the great thing about this challenge, you pick the level of difficulty, but no matter what, if you complete the challenge, you’ll be the fittest you’ve ever been.”

—Taco Fleur

Decide what number of reps you will complete every day of the challenge:

20; or
30; or
40; or
50

That is what you will work on achieving unbroken and as fast as possible over the 28 days. For example, if you pick 20, then you do 20 burpees and 20 single-arm swings on each side. Decide how you break that number up, sets of 5, 10, etc.

Each day requires less than 10 minutes of your time. As you repeat the workout, your time will become faster and you will need less rest.

The exercises are:

CrossFit Burpee
Single-Arm Kettlebell Swing



You also get:

All the info on the challenge and exercises
Challenge results tracker
Strategy information
Information on efficiency
Join a mailing for:

Motivation
Reminders
More…

Information on exercise techniques to stay safe and avoid:

Ripped hands
Lower back pain
Knee pain
Tendon problems (around the elbow)
Alternatives and progressions




21-Day Option

There is also the 21-day option for those more advanced. This is intended for the people who either have already completed this challenge once before and/or know that they have a good base of fitness and exercise techniques to start with.

28 days is what’s required for other people to create changes in their body and to master the exercises to the point of becoming super efficient with them.

The same concept for the 21 days applies, in the last (third) week you aim to do the workout unbroken.


Summary of instructions: pick a number of 10, 20, 30, 40, or 50 reps and perform that number of CrossFit burpees and single-arm swings (on each arm) each day of the challenge. For the last 7 days of the challenge, your goal is to perform the reps unbroken, and on the last day of the challenge, you want to set your best time.

Download The Free Tracker

I’ve created a free challenge progress tracker for you to download and print. You can easily keep track of your sets, reps, progress, and anything else that’s important to track during the challenge. The coupon code to download this tracker for free from our website is listed at the end of this book. Those that purchased this book as a printed copy can also get a free digital copy of the book.