That being said, enjoy!
This workout uses only 3 swing combinations:
2 hand swings ("2 hd sw")
10 R, 10 L (10 one hand swing w/right hand and w/left hand)
5/5 (5 R, 5 L, switch on 5th swing rep, switch back on 5th swing rep)
"Top 40" bonus-bonus, as promised!
warm up (15 sec intervals, 15 sec work/15 sec rest)
10 2 hd sw x 2 sets
10 one hd sw R x 1 set
10 one hd sw L x 1 set
10 one hd sw R x 1 set
10 one hd sw L x 1 set
5/5 one hand sw x 2 sets
80 swing reps, 4 min.
The "workout" is 4 sets of 10 reps, and one set of 40 reps, OR 30 reps if you are training "equal work to equal rest (I demonstrate this ratio while my training partners push the work/rest ratio higher)
first rotation
10 2 hd sw x 1 set
10 one hd sw R x 1 set
10 1 hd sw L x 1 set
5/5 x 1 set
10 2 hd sw + 10 R + 10 L (end here OR) + 5/5 one hd sw (45 sec work/rest if you complete 30 reps, 1 min/30 sec work to rest if you complete 40 reps)
70 or 80 swing reps 3.5 min
second rotation
10 R x 1 set
10 L x 1 set
5/5 x 1 set
10 2 hd sw x 1 set
10 R + 10 L + 5/5 (end here OR) 10 2 hd sw (45 sec work/rest if you complete 30 reps, 1 min/30 sec work to rest if you complete 40 reps)
70 or 80 swing reps 3.5 min
Total workout
220 - 240 swing reps, 11 min.
OR repeat starting with the first rotation (video demonstrates the repeat of the first set of the first rotation)
360 or 400 swing reps, 18 minutes
This workout is a great "add on" to the end of workout #1 when you are ready for a little more, or at the beginning of workout #2. In itself you can train a quick 11 minute workout, or double up and complete 400 swing reps in less than 20 minutes!
I love what I do, and there is so much more coming! Thank you all for your interest and your support!
3 comments:
Thank you, Tracy! I just completed two rounds--it was simple and fun. Great workout! xx
Simple and fun! Yes it was! Thank you!
I always imagine that inside your brain all these numbers are flying around...am I right? Seems like it. Especially since I can't remember if we've ever repeated a workout. Who would have thought that so much can be done with just a kettlebell and a swing? Not me.
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