The 500 Rep Kettlebell Challenge

Anthony Eisenhower does the 500 rep kettlebell challenge

Time to take your kettlebell lifting to the next level with a fun and strenuous CHALLENGE!

Challenges are a good thing to put yourself through every now and then. It’s the perfect way to test yourself and ensure that you are on the right path with your training, whether it be getting stronger, faster, or whatever your goals may be.

This challenge has ALL of that. This is meant to not only test your all around strength, but conditioning, endurance, cardio and mobility. 

The 500 Rep Challenge uses kettlebells as well as bodyweight exercises back to back. This ensures that you are changing muscles groups the entire time to avoid putting too much wear and tear on a single muscle group.

Really try to push yourself and perform the workout as quickly as you can without sacrificing exercise form. 


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The 500 Rep Kettlebell Challenge

Do 50 reps of each of the 10 exercises with minimal rest in between exercises. You must finish all 50 reps of a single exercise before moving on to the next exercise. Grab a single kettlebell at 25% of your bodyweight (round up for men and down for women, or round up for intermediate to advanced users, and down for beginners).

Your goal is to complete all 500 reps as quickly as you can and keep track of your overall time. I like to put a cap of 50 minutes for this challenge, which would require you to perform each exercise in a maximum of 5 minutes (but you can set your own goals, of course).

SETEXERCISEROUND X REP/TIME
A1
Kettlebell Deadlift
50 REPS
A2
Push Ups
50 REPS
A3
Kettlebell Goblet Squat
50 REPS
A4
Sit Ups
50 REPS
A5
1-Arm Kettlebell Row

25 REPS EACH SIDE

A6
Bicycle Crunches

50 REPS

A7
1-Arm Kettlebell Press

25 REPS EACH SIDE

A8
Side Crunch

25 REPS EACH SIDE

A9
2-Arm Kettlebell Swing

50 REPS

A10
Leg Lifts

50 REPS

500 Rep Kettlebell Challenge

Anthony Eisenhower

WOMO Contributor
Anthony Eisenhower is the owner of Brood 9 Martial Arts in Southern California and focuses on Functional Strength & Conditioning, as well as MMA, Muay Thai, Jiu-Jitsu, Boxing and Stunts. He is a former Power Ranger as well as Professional Fighter. Link
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