2021-01-05

I broke some plateaus with this 30-day kettlebell program

From November 15 to December 15 of last year, I did something I never thought I would be able to do: a 30-day workout program using nothing but my kettlebell (and my jumprope, of course…). And I noticed some real progress.

When Darebee posted the Gauntlet Program on Facebook I was intrigued. A full-blown 30-day program was a challenge and, without any kendo or kickboxing training to go to right now, it was just what I needed. I left puddles of sweat on my training mat every day and could really feel myself breaking plateaus. It was great and I plan to do it again.

How it works
The concept is simple: train every day for 30 days, with a different group of exercises each day. The groupings might repeat (I never checked) and each day has a different focus, so in general, you are never training the same group of muscles two days in a row.

And then comes day 5…
Every fifth day is a grueling workout that emphasizes functional training. Where any other day takes about 20 to 25 minutes to complete, every fifth day takes at least 45 minutes to complete 5 sets of exercises and includes some fun stuff like like 14 Turkish get-ups (7 on each side). I tried to use my 24kg kettlebell, but had to use my lighter 16kg kettlebell on those days.

More to come
As soon as the tendonitis in my right elbow calms down (no, it wasn’t from this program, it was from a construction project I did here at home), I plan to do it again with some changes and an additional personal goal.

Adaptations:

- One rest day a week. Sure, then it will take longer than the prescribed 30 days, but I think that rest day will do me a world of good.

- Add exercises to complement the lighter days. Meaning, if the focus on one day is on the upper body I’ll add goblet squats (with the kettlebell) or sets of jumping lunges.

Goal:
- I had to switch to my 16kg kettlebell on the harder days and at the beginning for bicep curls. My goal is to not have to do that and stick to my 24kg one for the whole thing… We’ll see… If I can’t make it this time around, then I’ll have to give it another go.