Friday, August 10, 2012

No Brainer Swing Workout

If my two training partners agree to help me (in other words, be on camera!) I will video tape a version of this exact workout tomorrow, Saturday, that will be scaled for 3 levels of conditioning.  I will demonstrate how to change it to a 30, 40 rep per set workout, so don't worry if you are not up to swinging 50 reps yet!

Although the theme for the month is "49" I had to simply knock out some reps to end my workout yesterday morning and the easiest way for me to do that was 50 reps at a time.  500 swings was my goal and 20 minutes was about all I had left in me.  50 reps x 10 sets.  I really didn't want to do it so I had to trick myself and it worked!

I used all of my 10 rep swing combinations, and because I was concentrating on the order of it all, by the time I got to the 3rd set of 50 I had forgotten that I was thinking this was going to be torture and a new routine started to come together.  The first half is in fact a No Brainer, simply alternating 10 two hand swings with a 10 rep swing combination, but I changed a few things up instead of repeating the first 5 sets exactly...but you'll have to wait for that one if you are interested because I liked it so much I will repeat it this weekend.

No Brainer

#1 10 2 hd sw, 10 tr, 10 2 hd sw, 10 tr, 10 2 hd sw

#2 10 2 hd sw, 1/2 sw ld, 10 2 hd sw, 1/2 sw ld, 10 2 hd sw

#3 10 2 hd sw, 5/5, 10 2 hd sw, 5/5, 10 2 hd sw

these next two are a bit unexpected:

#4 10 2 hd sw, 10 R, 10 2 hd sw, 10 R 10 2 hd sw

#5 10 2 hd sw, 10 L, 10 2 hd sw, 10 L, 10 2 hd sw

In the last two set where I alternate 10 one hand swings with my 10 2 hd swings I return back to the same side within the set, so R and L are done separately.  It adds a little higher level of strength/difficulty which led me to experiment with the next progression, which lead me to the next routine.  But, repeat this starting again with the first rotation, or if you want to use a few brain cells, repeat it backwards, laddering down the progressions for the second half (rotation #5, 4, 3, 2, 1).


guy said...

Another great post BossLady! By the By what are you going to replace the flip cam w/? I'm thinking of getting a cam, if I decide to start blogging. I don't think I'll go w/ a flip though??

guy said...

Oh! And by the way. Were'nt you promising to post a new killer Roundabout practice awhile back. That would really be great! (I don't ask much do I :)

Tracy Reifkind said...


Can't buy Flips anymore! Not producing them, otherwise I'd get another since I'm used to it. Both Mark and I had one, mine, the newer one w/HD died first, the last time I was in MN in April, it was probably 1 year old. And this one, the older non HD lasted over 4 years.

I'm going to use my Ipad tomorrow, fingers crossed!

As far as the advanced roundabout...tell you what...I'll give you a short one, one that you can repeat until you get it right! It's only one change, but it can be a confusing one so practice it first and the rest will follow! I'll post it early next week.

One of the reasons why I haven't done it yet is that the Roundabout is not a combination for beginners and I'd rather do more routines that everybody can take advantage of.

Amber Harris said...


I love your blog! I have been trying to search for how often I should train on kettlebells. I am a beginner, and was wondering should I be doing it every other day since its a full body workout?

Thank you!