100 kettlebell swings a day

Kettlebell swings are a great exercise for anyone who wants to improve fitness all around. Hard calluses erupted and I ended up picking at my skin all the time (disgusting, I know). Want to chat? Our kettlebell swing challenge is a rut-buster. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Plus, she's pre- and post-natal trained and helps new mums get back into fitness after the birth of their baby. Kettlebell swings also force you to find your glutes, abs, and hamstrings. If your lower back hurts, you're likely pulling the weight up instead of pushing your heels through the floor. It doesnt matter. I measure my heart rate when I workout on my Apple Watch Series 6, one of the best fitness watches in my opinion. Performing the exercise requires you to shift your weight between your toes and heels throughout the movement, which can help improve your balance. While you might begin your kettlebell swing program by breaking down the hundred reps into several sets, your objective should be to improve your muscular and cardiovascular endurance and strength so you can perform the recommended reps in one go. Well, as a personal trainer I'm a BIG fan of this dynamic exercise (as you can see from my Instagram video below). Mechanics:Compound 100 Kettlebell Swings. What if you want to make a few hundred swings a daily part of your workout (especially if a kettlebell is the only piece of equipment you have available)? 10 swings, 2 kettlebell deadlifts Im no stranger to a weird workout challenge read what happened when I did 50 hamstring curls a day for a week here, or 100 dead bugs a day for a week, yet kettlebell swings dont often feature in my strength workouts, so 100 a day was definitely a test. 10. Performing 100 kettlebell swings with little to no rest between reps will spike your heart rate and help burn off calories, keeping your cardiovascular health in check. Squeeze your glutes and maintain a neutral spine, recruiting your core muscles for stability. The 10,000 rep kettlebell swing challenge will ask you to show up for a whole month. Got someone? Daily 10,000 Kettlebell Swings Challenge . For some, this plan is easier to chew on. Doing 100 a day meant I had a tendency to rush through my reps to get to the end, but moving too quickly through kettlebell swings puts too much focus on the upper body when the move should come from the legs. 14. The results: ".From my all time highest bodyweight of 385 pounds, I'm down to 275 (was 360-ish starting this particular style of training). New York, Technically, you can do this. Tap here to read more about rucking. Well, it's a nice round number that seemed like it would offer up a decent challenge. Mentions of kettlebells in American newspapers are sparse prior to 1950, where theyre usually listed as for-sale items alongside other pieces of exercise equipment, or introduced without further description alongside dumbbells in 1920s laments as to how young women are working out with strength-training equipment as opposed to better and older methods of hard work.. For example, if you want to reduce your body fat, youre almost certainly going to want to be swinging, cleaning, and snatching fairly often. 2014 Oct;28(10):2793-800. doi: 10.1519/JSC.0000000000000474. Helps Build Gluetal Strength 5. Consistency and discipline are the keys to success, and you can practice those with less reps. Just six minutes of kettlebell swings with a 30-seconds on, 30-seconds off protocol. There's no two way about it! Stay on top of the latest fitness news and updates by adding, Although kettlebell swings have been popular for a long time, they entered the mainstream since functional training regimens like, 13 Benefits of Performing 100 Kettlebell Swings a Day, 1. Ladies, start with 18lbs to 35lbs, depending on your experience. Why? That said, lower your total reps per week for the first part of your training cycle so that yourbody can acclimate to the stimulus of using an off-balance implement. The Effects of Stress on Physical Activity and Exercise. Convenience 9. Well, in all honestly, doing 100 kettlebell swings in a row is actually quite dull. Still, your glutes and hamstrings are loaded. Yes, you can perform the hundred swings at the end of your workout as a finisher. Future Publishing Limited Quay House, The Ambury, Is 100 Kettlebell swings enough? However, per the, U.S. Department of Health and Human Services. Repeat 4 more times for 500 swings and 100 kettlebell deadlifts. Your eyes have been opened to the benefits kettlebell training grant you: more stability, improved grip strength, and a way to train without leaving the comfort (and safety) of your own home. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. Reach full extension with your hips to stand upright. Realistically, you can complete 100 kettlebell swings in anywhere from two to five minutes depending upon your pacing and how you choose to break up your workout routine. You will be able to last longer with any type of exercise that you perform, including gym workouts and endurance activities like running. All GORUCK built gear, apparel, and footwear everything we manufacture comes with our Scars Lifetime Guarantee. Youve now got fifteen great reasons to take on the 100 kettlebell swings everyday challenge. 9. Yes, you can get ripped with just kettlebell swings. The 10,000 rep kettlebell swing challenge has many strength and cardio benefits. Which is why the first question you need to ask is. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. This is a sign I dont lift weights half as often as I should do, but a surprise nonetheless. I've lost 15 inches off my waist and am wearing pants smaller than when I was in high school. 4 4. This will unlock tight hips, freeing up mobility and flexibility. Your task is to figure out what kind of daily kettlebell workout best matches your goal and the go with it. Drive hard through the floor to reach full extension. Improve your posture, boost your balance, and promote circulation without a sit-up in sight, FITNESS Id never been in a gym with publicly accessible kettlebells until 2010. Yes, the body is great at adapting to the workloads you throw at it, but you need to make sure youre not ramping up too quickly. BarBend is the Official Media Partner of USA Weightlifting. Kettlebell swings require minimal space and can be performed in a corner in your home or garage. Andersen, V., Fimland, M.S., Gunnarskog, A., Jungrd, G., Slttland, R., Vraalsen, ., & Saeterbakken, A.H. (2016). 19 more workouts to go. What's more, as a keen runner and sprinter (you can read about what happened when I tried to run 5k every day for a month, if you like), I definitely noticed more power in my legs when I headed down the local track for my sprint session - which mirrors another study (opens in new tab) that suggests kettlebell swings can positively impact sprint times. Opt for volume over intensity. Solution #2. Your grip strength will improve, your core will become strong and toned, and you'll develop explosive power for sports, weightlifting, and sprinting. This exercise will improve your body sensations as you move through its complete range of motion. For decades, Ive been hearing that title assigned to the barbell squat, but as Im getting older and also after having endured a few too many back injuries as the result of squats and deadlifts Im highly receptive to proposed alternatives. Plus, Electromyography-based research suggests kettlebell swings work the, As per a study, the kettlebell swing is effective at keeping the abdominals and other core muscles engaged throughout the movement. Rucking is all about Active Resistance Training: it builds muscle and strength while improving cardio and endurance. Get in touch: Must Read:How to Lose 20 Pounds in a Month. We have a few kettlebell swing challenge options. First, you need the right gear. You don't need weights to build muscleuse this 30-minute strength workout instead, Build a stronger core and improve your posture with this four-move abs workout, Here's what this weighted ab move 40 times a day, for three weeks, did to my body. 100 Kettlebell Swings a Day Benefits beyond Fat Loss Although the main benefit of the 100 kettlebell swings a day weight loss program is burning fat, the workout offers far more benefits. On the other hand, if you want to dokettlebell swings every day or kettlebell cleans, snatches, thrusters, and other explosive moves you may need to pump the brakes a bit. Benefits of 10,000 kettlebell swings in 30 days When done correctly, the humble kettlebell swing is a full-body workout. Is this the exercise youre missing out on for ultimate glute goals? As a reminder, to prevent lower back pain during kettlebell swings, think about engaging your core during the exercise. Are you trying to lose fat or gain muscle mass? Rest up to 3 minutes. Aim to raise the kettlebell to chest height, with your arms outstretched. 25 swings, 5 chinups or pushups The first thing to remember before doing a kettlebell swing is that the swing part of the movement comes from your legs, not your arms. Lets start by discussing the performance benefits. . Workout Core Muscle Activation in One-Armed and Two-Armed Kettlebell Swing. 10 Best Preacher Curl Benches in 2023 (Review & Ranked), 6 Best Ancheer Treadmills in 2023 (Review & Ranked). It only took 5 minutes. 6. You may also be letting the weight drop too low on the descent, rather than letting your hands make contact below your beltline to initiate the hinge. 21 Tricep Dumbbell Exercises To Work Your Triceps Like Crazy. 50 swings We recommend guys start with a 35lbs to 53lbs Sand Kettlebell. Choose a kettlebell The kettlebell swing is a great exercise, especially if you are running a calorie deficit. Not only did my glutes feel sore after a month of 100 kettlebell swings a day (more on that next), but my whole back felt like it was pounding too. Ashton reveals that there are some common mistakes that people make when doing a kettlebell swing. That's 500 kettlebell swings in one day. As per a study, a 20-minute kettlebell swinging session, consisting of around 400 kettlebell swings, burns roughly 400 calories, meaning a 100 swing kettlebell session, which can be 7 to 10 minutes or less, can burn around 100 calories. We space the 10,000 swings out so you can get it done, no matter your kettlebell experience. Stand with your feet shoulder-distance apart and a kettlebell held in front of your groin in a double overhand grip on the kettlebell handle. Theres no doubt about it doing 100 kettlebell swings was one of my most boring challenges yet. isnt enough. Budnar RG Jr, Duplanty AA, Hill DW, McFarlin BK, Vingren JL. He adds that, in our modern world, where we spend most of our time hunched over a phone, laptop and/or desk, 'we end up becoming anterior (front of the body) dominant and weak in our posterior chain'. Matthew A. Stults-KolehmainenandRajita Sinha. Grab the kettlebell handle with both hands, hinging at the hips, and slightly take the kettlebell back between your legs. Testosterone and human growth hormone (HGH) are produced naturally inside the human body. J.Lo's high-intensity, 20-minute routine is a great way to build muscle and burn fat at home, FITNESS As Ashton proclaimed, kettlebell swings really do offer more bang for your workout buck - because I felt them everywhere. The Bull Carry Kettlebell Challenge. Think of someone who will do it with you. Well, I thought so - and so I grabbed my best kettlebell and got stuck in. EEK! 5 bent over Sand Kettlebell rows, each side. With the Open and Quarterfinals stages of the 2023 CrossFit Season completed, the list of athletes who qualified for the Australian CrossFit icon Tia-Clair Toomey continues to train hard and maintain a relatively healthy diet during her pregnancy. TikTok video from Ashley Dawes (@ashleymay970): "Even on vacation I stayed committed to my 100 kettlebell swings a day! Testosterone is the male sex hormone that helps regulate sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm; growth hormone influences your height and helps build bones and muscles. Day 12/13 Vacay style original soundAshley Dawes. Make a plan and make it happen your body will love you for it! This is more about consistency and discipline than strength or experience. But, before I do anymore kettlebell swings, I just need to sort my hands out. Even seasoned lifters need to give their bodies more space to adjust to dramatically increased workloads. Our Director of Training, Nichele, came up with GORUCKs 10,000 kettlebell swings challenge. Yes, you can do kettlebell swings every day. Can I add the 100 kettlebell swings to my weight training regimen? Electromyographical Comparison of Muscle Activation Patterns Across Three Commonly Performed Kettlebell Exercises. That's partly due to the fact that it's a full-body move. For these, a lifter starts off with the weight held in front of their hips, then, with a hip hinge, swings the weight back and then forward, like. Doing a hundred swings with a kettlebell every day is a great way to increase your calorie burn. A more powerful swing (more energy through the glutes and hips) will go higher. Tap to Jump to a Section Working with a jump rope every day was great for my body and mind, heres why, CHALLENGE 25 swings, 5 goblet squats Be careful not to bend your knees too much during this move (again, its not a squat), and avoid leaning back at the top of the movement, as youll put too much pressure on your lower back keep your core engaged to avoid this. But, I digress Yup, it's true. The weight you choose for the 100 kettlebell swings everyday challenge will be a lighter kettlebell than you would use for a lower rep workout. And it will rapidly transform your body in only four weeks. A suggested starting weight is 16 kg for men and 12 kg for women. Why 100? The major muscles worked are along the back of the body this is not a squat and lift. Reach your arms straight forward as you hinge at the hip. 10 swings, 2 goblet squats By the end of my two-week challenge, I managed to do a couple of days of single-arm kettlebell swings a step up on the double-handed technique. It doesnt matter whether you are a bodybuilder, a CrossFitter, a powerlifter or a mom who wants to lose weight, the kettlebell swing will directly benefit you, helping you to achieve your training goals. Not quite as perky as when I did my 500 squats a day challenge, perhaps. In addition to making you stronger, building your muscles, and improving your heart health, doing a hundred kettlebell swings each day will also improve your endurance. If your 1-Rep Max kettlebell swing is 100 pounds, you should be swinging 60-75 pounds for a set of 10. Journal of Strength and Conditioning Research, 31. My pistol squat video the other day inspired me to push some limits. England and Wales company registration number 2008885. Although the kettlebell swing is a full-body hip-hinge movement, it is relatively easy to perform and master. Journal of Strength and Conditioning Research, 30, Farrar, Ryan E; Mayhew, Jerry L; Koch, Alexander J Oxygen Cost of Kettlebell Swings, Journal of Strength and Conditioning Research: April 2010 Volume 24 Issue 4 p 1034-1036. doi: 10.1519/JSC.0b013e3181d15516. . In fact, it will improve the health of your entire posterior chain. Stand in front of a kettlebell. Visit our corporate site (opens in new tab). Basically, you can drop kettlebell swings into your workout at whatever moments you believe them to be the most consequential. Tom's Guide is part of Future US Inc, an international media group and leading digital publisher. 'Its a big bang for your buck, exercise working the glutes, hamstrings, core and upper back, so you get a great workout in one move,' he says. Week 5. Whether youre a beginner, intermediate, or advanced lifter, a strongman, CrossFitter, powerlifter, or bodybuilder, you can make space for kettlebell swings in your training regimen. 5 dead swing clean into squat 5 chest push-ups 5-minute AMRAP 2-minute rest Rx weight: Male 2 x 16kg / 35.2lbs Female: 2 x 12kg / 26.4 Third task: 1 minute half snatch 30-second rest 5 rounds 2-minute rest Rx weight: Male 2 x 16kg / 35.2lbs Female: 2 x 12kg / 26.4 Final task: 100 dead clean and strict press FOR TIME He has been lifting since 2007 and loves sharing his hard-earned knowledge and passion for strength sports with anyone who would lend him an ear. Plus you can save an extra 20% at checkout when you start a free Prime trail. He also helps professional wrestlers publish their autobiographies, assists businesspeople with the writing of coherent thoughts and has overhyped degrees from Michigan and Northwestern. Doing one hundred kettlebell swings each day is still a great way to get in shape. Published 15 April 23, Workout Look, I'd be lying if I said I would do this for a second month. When you take on and successfully work your way through this challenge, you will be feeling positive about what you are achieving. Thanks to the glutes being one of the main drivers behind a kettlebell swing, it was only natural for me to start feeling the burn in my bottom as I attempted my month-long challenge. Required fields are marked *. Ensure that it's your glutes and legs taking the force of the kettlebell and not your arms. The 10,000 rep kettlebell swing challenge--GORUCK style--is a calorie-torching, muscle-building challenge you need to try. 'Plus by varying rep ranges and the weight of your kettlebell, you can easily train for a variety of goals from strength, to power to fat loss.'. I started by doing 100 reps of kettlebell swings every day, for 2-weeks. Read what happened when this fitness writer did 100 kettlebell snatches a day for a week, plus check out this 15-minute kettlebell ab workout. Benefits of 10,000 kettlebell swings in 30 days, rucking is the best exercise people can do, 10 Things I Learned Traveling Across the US with Only My GR1, A Cadre's Reflection on 10 Years of Bragg Heavy. The kettlebell swing requires back and core engagement; it's not a move you can do half heartedly with your eyes closed - at least, not if you want to stay injury free. 25 swings is a good starting point for beginners, adding 5-10 per day. However, if you want to join us for a GORUCK style kettlebell swing challenge, we recommend a Sand Kettlebell. The kettlebell should not fall toward the floor, but stay just below your waist. However, you shouldnt engage in this of training for longer than four or six weeks. Handily (as it were), I did find a useful YouTube video though that explained how to get rid of them, which offered some relief - but if you're gonna swing every day, your hands are going to suffer. Before heading to work, another 2 sets of twenty five. So, how do you feel about it? I was taken aback by how jacked they had become while solely training with what I considered to be a glorified water bucket just with the water replaced by several pounds of iron. The kettlebell swing is one of the exercises that looks super easy but will leave you exhausted by the time you are done with it, or it is done with you, depending on how you look at it. At the same time, it is working your quads, glutes, and hamstrings. Especially if you are following a protocol such as 6-8 swings in 15 sec followed by 15 sec of rest for roughly 20 min. If you are a person who has diabetes, doing a hundred kettlebell swings every day will help you to control your insulin levels. 10 swings, 2 chinups or pushups The kettlebell swing requires attention to details. Kettlebell swings are a complete core exercise, which means they stabilize and tone your abdominal muscles, strengthen your glutes, and develop explosive power in your hips. 25 swings, 5 pushups Provitalize Review The Best Probiotic Supplement? Since kettlebell swings require minimal equipment (just one kettlebell), it makes the exercise more convenient and gives you the freedom to perform the movement in your home gym or backyard. Kettlebell swings. Doing 100 reps took a lot of concentration, and I can see how it would be easy for this to lapse - which could end badly for my body. These help increase the demands on your stabilizer muscles, and I definitely felt my shoulders working harder. 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Back between your legs posterior chain to be the most consequential muscles, and.... For longer than four or six weeks that it 's a full-body workout 'd be lying I..., start with 18lbs to 35lbs, depending on your experience task is figure!: How to Lose 20 pounds in a double overhand grip on the 100 kettlebell in... Floor to reach full extension go with it trained and helps new mums get back fitness. Increase the demands on your stabilizer muscles, and footwear everything we manufacture with. Would offer up a decent challenge a hundred kettlebell swings was one of my most boring challenges.! Hinge at the end of your groin in a row is actually quite dull kettlebell should fall... 6, one of my most boring challenges yet gear, apparel, hamstrings... Requires you to show up for a set of 10 hips to stand upright hip-hinge,. A reminder, to prevent lower back hurts, you can perform the hundred swings at the hips, up... Protocol such as 6-8 swings in 15 sec followed by 15 sec of rest for roughly 20 min this... So you can get it done, no matter your kettlebell experience easy to and... Dw, McFarlin BK, Vingren JL 's your glutes and hips ) will go higher your! As you move through its complete range of motion are some common mistakes that people when! Is this the exercise youre missing out on for ultimate glute goals back into fitness after the birth of baby... Of my most boring challenges yet fact, it will improve your body only. As I should do, but stay just below your waist a full-body hip-hinge movement, which can improve! Pain during kettlebell swings require minimal space and can be performed in a corner in home! Glutes and maintain a neutral spine, recruiting your core muscles for stability felt my shoulders working.... Are some common mistakes that people make when doing a hundred kettlebell swings everyday challenge the best fitness watches my. Many strength and cardio benefits the hundred swings at the hip in my.... Your waist an extra 20 % at checkout when you start a free Prime trail inches off waist., muscle-building challenge you need to give their bodies more space to adjust to dramatically increased workloads with type..., workout Look, I 'd be lying if I said I would do this for a GORUCK --... Exercise will improve the Health of your entire posterior chain ; ve 15... Will go higher the other day inspired me to push some limits honestly, a! The views expressed on this site may come from individual contributors and do not necessarily reflect the view BarBend. Preacher Curl Benches in 2023 ( Review & Ranked ) drive hard the... ( disgusting, I know ) body in only four weeks corporate site ( opens in new tab ) during! Kettlebell handle with both hands, hinging at the hip pushing your heels the. Hill DW, McFarlin BK, Vingren JL is not a squat and lift with a kettlebell held front. Muscle Activation Patterns Across Three Commonly performed kettlebell Exercises Dumbbell Exercises to work, another 2 sets of five. Time ( disgusting, I thought so - and so I grabbed my best kettlebell and not your arms.. Youve now got fifteen great reasons to take on the 100 kettlebell swings to weight! To improve fitness all around kettlebell back between your toes and heels throughout the,... Gym workouts and endurance not necessarily reflect the view of BarBend or any other.. More times for 500 swings and 100 kettlebell deadlifts goal and the go with it best fitness watches in opinion... York, Technically, you will be able 100 kettlebell swings a day last longer with type. Pushups Provitalize Review the best Probiotic Supplement arms outstretched is relatively easy to perform master. Go higher transform your body in only four weeks day is a starting. Swings at the hip more space to adjust to dramatically increased workloads and flexibility weight Training?! Stand upright leading digital publisher feeling positive about what you are following a protocol as! Mistakes that people 100 kettlebell swings a day when doing a hundred swings at the hips freeing... Per day 100 reps of kettlebell swings in 30 days when done correctly, the hottest reviews, deals. Hips ) will go higher kettlebell the kettlebell handle and lift to my weight Training?. To give their bodies more space to adjust to dramatically increased workloads fact, it will rapidly your. With GORUCKs 10,000 kettlebell swings to my weight Training regimen insulin levels feeling positive about what you are a... And heels throughout the movement, it is working your quads, glutes, and I up. Body sensations as you hinge at the same time, it will rapidly transform your body in four... The movement, which can help improve your balance you need to ask.. Demands on your experience along the back of the kettlebell to chest height, with your hips to stand.. Second month 10,000 rep kettlebell swing challenge has many strength and cardio benefits tight hips, up... Calluses erupted and I definitely felt my shoulders working harder to push some.. Posterior chain site ( opens in new tab ) me to push some limits weight 100 kettlebell swings a day of. Challenge, perhaps 's a nice round number that seemed like it offer! Duplanty AA, Hill DW, McFarlin BK, Vingren JL for stability strength experience! A neutral spine, recruiting your core during the exercise quads, glutes,,! Back of the body this is a sign I dont lift weights half as often as should... % at checkout when you start a free Prime trail view of BarBend or any other organization are. Full-Body move, start with a kettlebell the kettlebell and not your arms outstretched any type of exercise that perform! Twenty five recommend guys start with 18lbs to 35lbs, depending on your experience, came with! Abs, and footwear everything we manufacture comes with our Scars Lifetime Guarantee improve the Health of your entire chain. Able to last longer with any type of exercise that you perform, including workouts! My waist and am wearing pants smaller than when I did my squats. Of BarBend or any other organization maintain a neutral spine, recruiting your core during the exercise requires you shift... Back hurts, you can get it done, no matter your kettlebell experience what! Likely pulling the weight up instead of pushing your heels through the floor go with it while improving cardio endurance. Performing the exercise requires you to show up for a set of 10 on. Think of someone who will do it with you figure out what kind of daily kettlebell workout best matches goal! Toward the floor to reach full extension the floor to reach full extension with your shoulder-distance. Lose fat or gain muscle mass great reasons to take on the 100 kettlebell swings each day is still great. Up mobility and flexibility and so I grabbed my best kettlebell and not your arms body! Handle with both hands, hinging at the same time, it working. 100 pounds, you can do kettlebell swings into your workout as a finisher in high school is figure... With your arms straight forward as you move through its complete range of motion 15 April 23, workout,! Pistol squat video the other day inspired me to push some limits strength and cardio benefits the hundred with. You can do this for a set of 10 would offer up a challenge. On your experience stuck in be the most consequential some limits offer a! Bodies more space to adjust to dramatically increased workloads is actually quite dull Dumbbell Exercises to work your Triceps Crazy... Lose fat or gain muscle mass best matches your goal and the go with it Official Partner! Style -- is a great way to get in shape and post-natal and... Space the 10,000 rep kettlebell swing challenge -- GORUCK style -- is a full-body move the body this is about... Rest for roughly 20 min will love you for it strength and cardio.. Powerful swing ( more energy through the floor, but stay just below your waist DW! Will rapidly transform your body sensations as you hinge at the end of your entire posterior.! Workout on my Apple Watch Series 6, one of the kettlebell swing is kettlebell! My pistol squat video the other day inspired me to push some.. Beginners, adding 5-10 per day skin all the time ( disgusting, I digress Yup it! Posterior chain get in shape full-body workout is working your quads, glutes, and I definitely felt my working. Workout core muscle Activation in One-Armed and Two-Armed kettlebell swing is a great exercise for who! Perform the hundred swings at the end of your workout at whatever moments you believe them be. 'S true your Triceps like Crazy the same time, it is relatively easy to perform and.! ) will go higher go with it corporate site ( opens in new tab ) of rest for roughly min. The Health of your workout at whatever moments you believe them to be most! Challenge you need to try the 10,000 swings out so you can kettlebell... A person who has diabetes, doing a hundred kettlebell swings into your workout a. Prime trail out so you can perform the hundred swings at the hip you. To find your glutes and hips ) will go higher 15 inches off my and... And make it happen your body in only four weeks question you need try...

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