Overweight since childhood,I spent most of my 30's tipping the scales around 250lbs. At age 41 I took charge of feeding myself by preparing all of my own meals, no more fast foods! I created a way to use my love of cooking, food, and eating to permanently lose over 100lbs. During this time I discovered kettlebells and my own style of training The Kettlebell Swing, bringing out my inner athlete and erasing all signs of former lifelong obesity. It's never too late, YOU CAN DO IT!
Saturday, February 11, 2012
Tracyrif's Newest Kettlebell Swing Ladder Combinations and Workout!
Real quick because I've got to take off to teach this morning....
Here are some new swing ladders that accompany my "1/2 swing ladder" (1/2 sw ld). I demonstrate, again, the 1/2 sw ld and added three more swing ladders that equal 20, 30, and 40 reps. There is only one little tricky part so watch the video to see what I'm referring to.
In the video I demonstrate each swing ladder three times. I decided to keep it all on one video so you could use it as a workout in itself! (skip around if you don't want to watch the whole thing). It takes 15 minutes and totals 300 swing reps!
1/2 sw ld x 3 (10 reps, 15 sec)
1-4 sw ld x 3 (20 reps, 30 sec)
1-5 sw ld x 3 (30 reps, 45 sec)
2-6 sw ld x 3 (40, reps, 1 min)
300 swings
Practice these combinations because I've got a killer workout using them that I will post next week.
If the video does not get uploaded before I leave I'll have to do it when I get home this afternoon.
Yeah, keep em coming! Thanks again have a wonderful day BossLady.
ReplyDeleteawesome, awesome! This morning's class was *exactly* what I needed to get my head on straight and I'm stoked to try out some new combos after this week!!!
ReplyDeleteguy,
ReplyDeleteoh, they're a comin'...and I had a wonderful day that still has room for more wonderfulness! thanks!
Anne,
ReplyDeleteQuite possibly the smartest thing you did in preparation for the RKC....easy breezy, right? lol You're going to kill it....represent girlfriend, represent!
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ReplyDeleteLoved this one! My brain is so busy counting and concentrating that the time and reps just fly by! Thank you!!
ReplyDeleteNice! Now I have my "down and dirty" workout for Thursday.
ReplyDeleteBy the way, my lats, shoulders, and biceps are sore today from those holds yesterday...that good kind of sore :D
Another great swing workout, thanks! I've been using your routines in my prep for the San Jose RKC. Hopefully I'll get a chance to meet you.
ReplyDeleteI will be in San Diego next weekend leading an hour long swing class as well as teaching my methods and techniques for training the kettlebell Swing AND Snatch at Revolution Fitness. become a kettlebell instructor
ReplyDelete