F3 30 Day Kettlebell Swing Challenge


June is just around the corner, and that means we’re ready to rock. For the sixth year running, we at F3 are embarking on our astonishing journey to execute 10,000 kettlebell swings in 30 days.

This incredible challenge developed out of the lessons coach Dan John learned from his extensive training as an Olympic lifter, Highland Games athlete, and Weight Pentathlon champion. Known for his incredible success in both the athletic and academic arenas, John combines his passion for strength training with an incredible gift for writing and coaching, resulting in a lifestyle totally devoted to the pursuit of wellness.

The 10,000 Swing Challenge encompasses four weeks of intensive kettlebell training, broken up into manageable chunks. The idea behind the challenge is simple: by committing to a mastery of form and a dedication of spirit, the kettlebell warrior who completes the challenge will spend the month adding to his or her own strength—both physical and mental. The result? A truly unique fitness experience that will help bring your personal wellness to the next level.

You won’t be taking on this challenge alone. Just like every year, we at F3 are building a fantastic network of supporters, participants, and coaches to lead us to victory this June.

Before you take on this incredible challenge, we recommend signing up for the F3 email list, where you’ll have access to:

  • Our kettlebell video tutorial and the Swing Challenge Success Manual — which includes curated meal plans, nutrition and lifestyle coaching, food and exercise tracking sheets, tailored workouts, and our guide to choosing the correct kettlebell — to help you get started and keep you on the path to victory.

  • Daily workouts and accountability emails delivered directly to your inbox, offering tips and motivation for a successful campaign.

  • F3’s tracking system, where you can update your progress and watch your number of swings make the climb to 10,000.

  • The private F3 10,000 Swing Challenge Facebook Group, where you’ll be able to cheer on and find support from the rest of the F3 Family as we take on this challenge together. We’ll be posting daily workouts, as well as live training sessions, Q&As, and nutrition guidelines over the course of the month.

Reminders and Guidelines:

  • The 10,000 Swing Challenge is adaptable to your schedule and fitness level, but overall the most important thing to remember is to take care of your body and mind while participating in this challenge.

  • All 10,000 swings must be completed between June 1st and June 30th. The recommended pace is to complete 500 swings a day for 5 days a week, with two rest days. If you’re looking for more of a challenge, aim for 625 swings a day, 4 days a week — but be sure to give your muscles an extra day of rest.

  • Take care of your hands. Make sure your hands are hydrated and your calluses are pumiced. If you don’t have access to a set of gymnast’s straps, you can purchase one online from Amazon or your favorite fitness retailer. Be sure to follow online instructions for determining your ideal size.

  • Burning extra calories over the course of the months will work up a monster appetite. Make sure to pack your diet with protein and healthy carbohydrates before and after workouts. 

  • Water consumption is critical. Aim for an increased goal of at least eight 12-ounce glasses of water each day.

  • Stay limber. The last thing you want is to pull a muscle in the home stretch. Increase your warm-up and cool-down times, and be sure to incorporate additional stretching. Check out this article for recovery and stretching tips.

As our effort battles on, we want to cheer you on and watch you succeed. Share your progress on social media with the hashtag #F310KSwingChallenge. This, we’re offering a grand prize to the first kettlebell warrior who breaks the 10,000-swing ceiling —  F3 Signature Wellness Package valued at $320 which includes: 1 private kettlebell sessions, a 60-minute massage, and a 60-min European Facial.

In order to qualify for the prize, you must track your progress online and send us a before and after picture of your journey.

Here at F3, we’re game to achieve new levels of strength and transformation. This June, join our team and the group of warriors who will make the climb to 10,000.

We’re ready.

Are you?



Glenn & the F3 team

Glenn SethComment