Friday, November 16, 2012

"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.  


Diana said...

What a great workout! I wish I would have had this earlier in the squats today consisted of dbl front. This looks like it actually may make squats seem like a good time! OK, lets face it "fun squats" is an oxymoron! I hate squats. I can see doing this with a heavy bell, say the 24kg, even just for one round when my schedule is super busy. I could do this workout after a 12hr shift-how else would anyone want to end a long day-with squats of course! LOL
Absolutely nothing wrong with a little "bicep pump" either!

Hanneke said...

I love this routine! And I love you too. Thanks for your wonderful posts. I don't always respond but I always read it.

I really hardly read any blogs anymore since I want to be productive instead of busy but yours is still one that I go to.

I have found out that goblet squats are really good for ab work, and some bennies for the biceps too! So great since I don't directly train either one of those muscles.
Gotta love the bells!!

Tracy Reifkind said...

Diana, Hanneke,

So glad you ladies appreciate this one! It's a keeper for sure! So many ways to make it different but the same and easy to keep track of...I pretty much like everything about it!

Tracy Reifkind said...


I haven't done this with the 24kg yet, but I will. I have been doing it at the end of my Tuesday morning workout, NOT the best time to throw the squats in! lol

Tracy Reifkind said...


Thank you so much, really! I hope there are more than a few more people out there liking this stuff too!

I totally understand the blog reading! There is so much out there and I find it nearly impossible to find the motivation to keep up on it myself!

Good point about the abs too! I agree!

Mahda16 said...

I would love to be counted as the "more than a few".... I love it.... Thanks again!

Tracy Reifkind said...


I never take it for granted the number of obsessed crazies out there!

Personally I love my training! I think it's fun as hell and I'm surprised it hasn't really caught on "big time"!

Yes, I got a crazy good book deal out of it, but I want more people to follow through! I'm here for you all! I'll always show up and be your training partner!

Mahda16 said...

Tracy, I purchased "The Swing" and I love it! Pure common sense. Thanks for putting it down in words. I agree, can't believe that more people have sung KB praises.

guy said...

This practice works so much, in so short a time as well! Your a giver...yes you are BossLady!

Tracy Reifkind said...


Maybe we should all train it once a week and post the weights we used and how many rounds we did?

But I think it may be time to kick it up a notch! Maybe I'll have time, and energy, to make it just a wee bit more irritating!

Thanks for all of your comments!