"Fave Five" My absolute favorite "No Brainer" Swing Squat workout!

I have so many favorite workouts, really I do, BUT I can't remember the last time I did the same workout every week for five weeks in a row!  It's the only way I've been able to bring myself to practice my squats every week!  (I'm being dramatic! But seriously, it's helped!)



 This workout only has 5 swing reps at a time, and a set of 1 swing/1 goblet squat x 5 reps.  The 5 swings start on the "15 sec" interval, and the sw/sq set takes 30 seconds to complete with a 30 sec rest period afterwards. It's a simple 1-5 ladder.

"Fave Five"

5 sw x 1 set (15 sec to work and rest per set of 5 reps)
1 sw/1sq x 5 reps (30/30)


5 sw x 2 sets (30 sec)
1 sw/1sq x 5 reps (30/30)

5 sw x 3 sets (45 sec)
1 sw/1sq x 5 reps (30/30)

5 sw x 4 sets (1 min)
1 sw/1sq x 5 reps (30/30)

5 sw x 1 set (1 min 15)
1 sw/1sq x 5 reps (30/30)

8.75 min per rotation, but here's the real beauty....100 swings, 25 goblet squats!  I love when that happens!

So basically it's easy to add up swing and squat reps at the end of a workout.  On average I've been completing 3 rotations for a 28 minute workout...pretty decent!  And because you are only swinging 5 reps you can use a bell appropriately heavy for squats.

The first time I did Fave Five I used three bells progressively heavier (12kg, 16kg, 20kg).  Yesterday I was more tired than I thought so I managed only two rotations, one with the 14kg and this one I've posted with the 16kg.  A couple of weeks ago I used double 12kg's and that was by far the most difficult.  Squatting with double bells seems more difficult than with a single bell for some reason?

Another reason why I love this workout so much is that goblet squats work my biceps like no other "hold", and who doesn't like a little bicep pump at the end of the day?  lol

PS I've attempted to video tape it before but the Studio I work at has been too busy for me to find a private space and set up camera.