"49" The last day and the last swing workout of my Birthday month!

I am posting two separate videos because until I get this editing thing down I can only post video under 10 minutes.  The firs vid is the warm up, but the "warm up" is the first set of the workout, only repeated twice. So the workout has 5 sets of 49 reps total. Same with the Advanced version, which I also have video of but needs to be either edited or posted the full 11+ minutes. either way, its an easy workout to understand and can be scaled for all levels.


I always like to start with practicing the swing combinations that are required during the training period. In this last "49" workout there are only 3 swing combinations;

2 hand swings (2 hd sw)
5 one hand swing right hand, 5 left hand swings, switching hands ON the 5th reps (5/5)
10 transfer swings, switching from R to L every rep (10 tr)

Warm up/ Workout (first video)

10 2 hd sw x 2 (1 min)
5/5 x 2 (1 min)
10 tr x 2 (1 min)
5/5 x 2 (1 min)
9 2 hd sw x 2 (1 min)

5 minute  warm up 98 swings


workout

10 2 hd sw + 5/5 (30/30)
10 tr x 1 (15/15)
5/5 x 1 (15/15)
9 2 hd sw (15/15)

49 reps 2.5 min

10 2 hd sw + 5/5 + 10 tr (45/45)
5/5 x 1 (15/15)
9 2 hd sw (15/15)

49 swings, 2.5 min

10 2 hd sw + 5/5 + 10 tr + 5/5 (1 min/1 min)
9 2 hd sw (15/15)

49 swings 2.5 min

10 2 hd sw + 5/5 + 10 tr + 5/5 + 9 2 hd sw (1.25 min/1.25 min)

49 swings 2.5 min (not including the last rest = 1.25 min)

196 swings, 10 min (unless you are stopping here, then 8.75 min)
294 swings including warm up practice, 15 min

repeat.  Start with 1 set of each of the warm up sets, or go right back into starting with the first set of the workout.

Advanced version #1 only changes the rest intervals to ALL 15 seconds.  Every other part stays exactly the same.


10 2 hd sw x 1
5/5 x 1
10 tr x 1
5/5 x 1
9 2 hd sw x 1


10 2 hd sw + 5/5 (30/15)
10 tr x 1 (15/15)
5/5 x 1 (15/15)
9 2 hd sw (15/15)
49 reps 2.25 min

10 2 hd sw + 5/5 + 10 tr (45/15)
5/5 x 1 (15/15)
9 2 hd sw (15/15)
49 swings, 2 min

10 2 hd sw + 5/5 + 10 tr + 5/5 (1 min/15)
9 2 hd sw
49 swings 1.75 min



10 2 hd sw + 5/5 + 10 tr + 5/5 + 9 2 hd sw (1.25 min/15)
49 swings 1.5 min

10 min total 245 swings.

Advanced #2  Choose either the longer sets to use all two hand swings, OR do all the short sets with two hands OR do all two hand swings!