Independence Day Kettlebell Workout – Take on the “247” Challenge

Happy 4th of July!

Today’s kettlebell workout is named for July 4th, 2023, the 247th anniversary of the independence of the United States of America.

Give this one a try before the festivities – and if you like it, click here to try our strength-driven fat loss personal training program specifically designed for men and women aged 40 and up ->


4th of July Kettlebell Workout – The “247” Challenge

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 67 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.

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