4th of July Workout: The 246 Kettlebell Challenge

The 4th of July is a day for celebrating, and what better way to celebrate than to get in a good workout?

We’ll be kicking off the Holiday with a workout at FVT Personal Training, but if you can’t make it, here’s a workout to try at home.

This kettlebell workout is named for July 4th, 2022, the 246th anniversary of the independence of the United States of America:


The 246 Challenge: A Kettlebell Workout For Fourth of July

PART 1 – Do three rounds of the circuit below for time:

– 5 one arm KB press per side (8k/12k women – 16k/20k men)
– 8 KB suitcase lunge per side (8k/12k women – 16k/20k men)
– 12 one arm KB row per side (8k/12k women – 16k/20k men)
– 10 burpees

PART 2 – After resting for a minute or two, finish the workout with 66 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.


Thanks for trying the 246 Kettlebell Challenge! If you want to join us next time, we still still have a few spots left in our 10-day Summer Shred program – it’s a great way to both get a jump start on your fitness goals and give our program a try. Reply to this message with the words SUMMER SHRED, and we’ll send you all the details.

– Forest and the FVT Team

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