Kettlebell workouts are one of the most effective forms of strength and conditioning training. They offer a full body workout that improves strength, endurance, flexibility, and balance, and the best part is that they can be done anywhere.

In this 20-day kettlebell challenge, we will be introducing you to a series of workouts that will help you unleash your inner physical strength.

Day 1: Goblet Squats

Day one of the kettlebell challenge is all about goblet squats. Goblet squats are a fantastic lower body exercise that targets your quads, hamstrings and glutes.

To perform a goblet squat, hold the kettlebell by the horns and stand with your feet shoulder-width apart. Squat down until your thighs are parallel to the ground, and then stand back up.

Day 2: Kettlebell Swings

Kettlebell swings are a full-body exercise that works your legs, glutes, back, shoulders, and arms. To perform a kettlebell swing, stand with your feet shoulder-width apart, and hold the kettlebell with both hands between your legs.

Swing the kettlebell forwards and up to shoulder height, then let it swing back down between your legs and repeat.

Day 3: Deadlifts

Deadlifts are a classic exercise that works your hamstrings, glutes, lower back, and calves. To perform a kettlebell deadlift, stand with your feet shoulder-width apart, and hold the kettlebell in front of you with both hands.

Bend your knees and hinge forward at the hips, lowering the kettlebell towards the ground, then stand back up.

Day 4: Turkish Get-Ups

Turkish get-ups are a challenging full-body exercise that involves a series of movements that take you from lying on your back to standing up. To perform a Turkish get-up, hold the kettlebell in one hand and lie on your back with your arm extended.

Use your other arm to prop yourself up, and then stand up while keeping the kettlebell extended overhead.

Day 5: Rows

Rows are a great exercise for your upper back and biceps. To perform a kettlebell row, stand with your feet shoulder-width apart, and hold the kettlebell in one hand.

Hinge forward at the hips so that your upper body is almost parallel to the ground, and then pull the kettlebell up to your chest before lowering it back down.

Day 6: Lunges

Kettlebell lunges are great for your legs, glutes, and core. To perform a kettlebell lunge, hold the kettlebell with both hands in front of your chest and step forward with your left foot.

Lower your body until your left thigh is parallel to the ground then step back to your starting position.

Day 7: Shoulder Presses

Shoulder presses are an excellent exercise for your shoulders and triceps. To perform a kettlebell shoulder press, hold the kettlebell with both hands at shoulder height, facing forward.

Press the kettlebell up over your head, then lower it back to shoulder height.

Day 8: Push-Ups

Push-ups are a classic exercise that work your chest, triceps, and shoulders. To perform a kettlebell push-up, put both hands on the kettlebell and assume a push-up position.

Lower your chest to just above the kettlebell, then push back up to your starting position.

Day 9: Russian Twists

Russian twists are a great exercise for your abs and obliques. To perform a kettlebell Russian twist, sit on the ground with your knees bent and your feet flat.

Hold the kettlebell with both hands and twist your torso to the left side then to the right side.

Day 10: Planks

Planks are an excellent exercise for your core muscles. To perform a kettlebell plank, assume a push-up position and put both hands on the kettlebell. Hold the position for 30 seconds to 1 minute, or as long as you can.

Day 11: Goblet Squats

Repeat day 1 and see if you can increase the number of repetitions.

Day 12: Kettlebell Swings

Repeat day 2 and see if you can increase the number of repetitions.

Day 13: Deadlifts

Repeat day 3 and see if you can increase the weight of your kettlebell.

Day 14: Turkish Get-Ups

Repeat day 4 and see if you can perform the exercise with a heavier kettlebell.

Rows: Day 15

Repeat day 5 and see if you can increase the weight of your kettlebell.

Day 16: Lunges

Repeat day 6 and see if you can increase the number of repetitions.

Day 17: Shoulder Presses

Repeat day 7 and see if you can increase the number of repetitions.

Day 18: Push-Ups

Repeat day 8 and see if you can increase the number of repetitions.

Day 19: Russian Twists

Repeat day 9 and see if you can increase the number of repetitions.

Day 20: Planks

Repeat day 10 and see if you can hold the plank position for a longer period of time than before. Congratulations, you’ve completed the 20-day kettlebell challenge!.