Friday, August 30, 2013

"The New 50"! Advanced

As promised on the last day of my birthday month I am thrilled to lead you through another version of my workout I call "The New 50"!  I hope you had a chance to practice the first one because if you choose to train this advanced version most of it should already be familiar to you. In this video, actually taped before the first one, my training partners Meg and Maribel demonstrate a couple of different options while I chose to train the routine using "equal work to rest" intervals, BUT with a much heavier kettlebell!  The 24kg to be exact.  I chose the 24kg because it = 54 lbs, and I'm all about being 50! So in actual fact this is three workouts in one video! Lucky you!

If you are confident enough to swing along with us in this advanced version then I'm confident in you to not need more explanation other than this rough written version of the workout and the follow along video.  You're not going to let a 50 year old Grandmother out swing you, are you?

"The New 50", ADVANCED

10 2 hd sw x 1 (15/15 sec x 2)
20 tr x 1 (20 reps) (30/30 sec)
5/5 x 3 x 1 (30 reps) (45/45 sec)
10/10 x 2 x 1 (40 reps) (1 min/1 min)
100 swings, 5 min

10 2 hd
20 tr + 10 2 hd
5/5 x 3 + 10 2 hd (30 + 10)
5/5 x 3 + 20 tr (30 + 20)
10/10 x 2 + 10 2 hd (40 + 10)
10/10 x 2 + 20 tr (40 + 10 OR 20)
10/10 x 2 + 5/5 x 3 (40 + 10 OR 30)
11 min 210 - 310 swings

Surprise Add!  

10/10 x 2 + 10/10 x 2 = 80 reps (or simply do 40 reps with me, OR add 10 reps with Maribel to = 50 reps total.  No worries if you push it a bit adding + 40 along with Meg because there is an extra minute rest before our last set of "The New 50"!)
40 reps, or 50, or 80! (1 min/2 min rest, OR 2 min work/1 min rest)
3 min, 40-80 swings

10/10 + 5/5 + 10 tr + 10 2 hd (50 reps 1.25/.75)
approx 21 minutes total, 400-540 swings....or something like that!

I hope you enjoy my birthday month workouts "The New 50" as much as I did creating them for my classes and for you!  There's a new 50 in town and it's strong, fit, healthy and bad ass!

PS, to be honest I'll need to readjust the time and rep counts when I'm better rested in the morning!  But I'm taking a wild guess in the fact that no one is actually going to be trying this workout, or caring about the exact numbers before I can further edit it!  Thank you all for your warm birthday wishes and all of your support over these past 7 years!  Thank you, thank you, from the bottom of my heart!


Gayle said...

This was fun! I followed along with Meg for the part (had to lengthen a rest in there) and I'm a sweaty mess. :)

Gayle said...
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Diana said...

I'm drowning in a puddle of my own sweat!
Did the whole thing~I've been really digging 1-arm swings (which freaks me out cause I so hated them but now can't get enough!) so I used my 14kg (because that's MY birthday! ) and cranked out the 540 swings.
Soon I'll try this with the 24kg!