Why You Should Take The 300 Swings Kettlebell Challenge

I created the 300 Swings Challenge back in 2013 as a way for people to 1) burn away excess body fat 2) practice their kettlebell technique, and 3) build the habit of incorporating movement throughout the day. To my surprise, the challenge became enormously and immediately popular, now having tens of thousands of successful, and often dramatically transformed, participants. As we near the start of the 2019 version of 300 Swings,  I wanted to offer a few reasons why you should consider taking the 300 Swings Challenge, whether this is your first time, or seventh.

Reason #1) The Kettlebell Swing Builds Strength and Cardio Simultaneously. 

If you’re looking for an exercise routine that delivers maximum ROI in terms of a complete, kick-butt, full-body workout, the kettlebell in general (and the kettlebell swing in particular) is it.

As a study conducted by the American Counsil of Exercise concludes: “Kettlebell training increases strength, which you’d expect, but you also get these other benefits,” says Porcari. “You don’t really do resistance training expecting to get an aerobic capacity benefit, and you don’t do resistance training and expect to improve your core strength, unless of course you’re specifically doing core-strengthening exercises. But with kettlebells you’re able to get a wide variety of benefits with one pretty intense workout.”

Reason #2) The Kettlebell Swing Burns More Calories in Less Time Than “Conventional” Exercise.

Compared to conventional forms of cardio and resistance training (jogging, traditional weight lifting, etc), the kettlebell swing is more effective at stripping-away excess bodyfat because of the powerful, metabolic and explosive nature of the exercise.

To quote again from the ACE study: “In regards to intensity, (training with kettlebells) is kind of a cross between circuit weight training and running.”

What does this mean? Well, aside from a significant calorie burn while exercising, the intense nature of training with kettlebells (and kettlebell swings in particular) crank the metabolism, and confer a considerable “afterburn” effect, causing you to burn more calories throughout the day, even when you’re finished exercising.

Reason #3) Swings + Fasting = The Secret to a Leaner, Harder  Physique

The 2019 version of 300 Swings features a powerful, fat-stripping nutrition plan to pair with your daily dose of swings. The nutrition plan manipulates caloric intake through periods of intermittent fasting to push for faster fat loss without forcing you to do anything weird or unsafe. Challenging, yes, but very effective. This is essentially how I eat (and exercise) keep body fat low and muscle high.

 

Reason #3) You’ll Experience the Benefits of “Movement Snacks”

One of the coolest features of the 300 Swings Challenge, is that we don’t get our 300 Swings the same way every time. Often, we’ll actually break the reps up, and do small, but frequent sets throughout the day. (Otherwise, however, we’ll try to get them done as quickly as possible). This teaches people who are participating in the challenge that exercise is cumulative, and doesn’t have to be done all at once to be effective. In fact, taking “movement snacks” periodically throughout the day not only blips the metabolism, but increases energy, focus,  and productivity.

Reason #4) Just Look What Former Participants Have Had To Say!

   

Reason  #5) “Kettle-Booty”

The kettlebell swing is hands down one of the all-time, most effective glute building exercises–so much so, that it has lead to the rise of a social phenomenon known as “kettlebooty”, which is an utterly shapely, and well-defined posterior. In short: If you want a harder, firmer set of buttocks, then you need to be doing this exercise, and often.

Reason #6) A Body-Hardening “Spartan” Lifestyle Plan.

For those who are seeking an extra challenge, the 2019 version of 300 Swings comes with an EXTREME option, which includes various ascetic practices–not adding extra salt to meals, taking cold showers, daily meditation, etc–to really harden you up, and form utterly productive habits,  while detaching from the soul-sucking, brain-dead activities that so permeate our lives (including, and especially, electronic devices).

This EXTREME option won’t be for everybody, but anyone who decides to go the extra mile will experience a radical transformation, not just physically, but emotionally and spiritually, as well.

Here’s a podcast explaining some of the new features of the 2019, 300 Swings KBC:

Join the 300 Swings, 2019 Challenge TODAY

Good news: We’ve just opened up discounted, early-registration for the 2019 version of my 300 Swings Kettlebell Challenge.

Here’s where to go to secure your spot, and save $10 when you register today:

==> https://www.chroniclesofstrength.com/300swingschallenge

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