A complete 33 minute, 760 swing free workout! One minute KB swing sets. Playing with rest intervals

This workout starts with sets of 10 rep/15 sec sets and quickly goes through 5 of my progressive swing combinations for practice.  It then increases to 20 rep/30 sec sets and then 40 rep sets. The first half of the entire workout is an "equal work to rest" routine, but all of my workouts can be scaled to your individual cardio and strength ability.  Always take the rest you need...there are more swings comin', don't worry!

10 2 hd sw (15/15)
10 tr (15/15)
1/2 sw ld (15/15)
5/5 (15/15)
10 R (15/15)
10 L (15/15)

60 swings, 3 min

20 2 hd sw (30/30 )
20 tr (30/30 )
1/2 sw ld x 2 (30/30 )
5/5 x 2 (30/30 )
10/10 x 1 (30/30 )

100 swings, 5 min

40 2 hd sw (1/1 min)
40 tr (1/1 min)
1/2 sw ld x 4 (1/1 min)
5/5 x 4 (1/1 min)
10/10 x 2 (1/1 min)

200 swings, 10 min.

40 2 hd sw (1 min/30 sec)
40 tr (1 min/30 sec)
1/2 sw ld x 4 (1 min/30 sec)
5/5 x 4 (1 min/30 sec)
10/10 x 2 (1 min/30 sec)

200 swings, 7.5 min

Ladder down progessive one hand swing combinations, ladder up rest intervals

10/10 x 2 (1 min/15 sec)
5/5 x 4 (1 min/30 sed)
1/2 sw ld x 4 (1 min/45 sec)
40 tr (1 min/1 min)
40 2 hd sw 

200 swings, 7.5 min

total workout 760 swings, 33 minutes

I pretty much explain the whole workout in the video as it goes along talking during the rest periods.  It has 5 rotations in total, the first three are equal work/rest intervals and then quickly ramps up to 2 to 1 work to rest ratio in the 4th rotation.  If you can only train at 1 to 1 work/rest then only complete 30 reps instead of 40 reps. That will give you the extra 15 sec to get ready for the next set of 30.

The last rotation is what I call "progressive rest intervals". I first posted this method last year after my trip to Hungary.  If you want to read more about it and the original application and workout here's the link;

http://tracysfoodandthought.blogspot.com/2011/08/progressive-rest-ladder-my-new-favorite.html

Enjoy! Have a great weekend!