The kettlebell swing is an awesome exercise, as you probably already know. It is a move that has so many variations and can be used for just about any fitness approach, from fat-loss to sports performance enhancement. This week’s workout will utilize its training goodness to help you get to your fitness and fat-loss goals as well as making you a bit better as a fitness buff.



Once again my endeavor with this workout is to create a simple way to train while covering all fitness/experience levels. This will be done by following one of the approaches to this workout that you can be successful but challenged as you do it. This workout is done by doing the following:


Beginners:  1 arm swings 5 each side and do 10 two-handed swings. Keep this up for 10-20 minutes and get as many quality reps that you can get in that time period.
Intermediate: 1 arm swings at 10 each side then   walking swings (5 each leg) to regular 2 hand swings. Again repeat for 10 to 20 minutes and get in as many quality reps and rounds that you can do.
Advanced: 1 arm swings 10 to 10 walking swings at 5 steps each leg, followed by 10 jumping swings and 10 2 handed swings. Once again the guidelines are the same as before with the time and to keep the reps high quality.


Be honest about your experience with kettlebells and your fitness levels and don’t do an approach if you are not ready for it. Just work at where you are at and you will have plenty of time to move on in this particular workout and its levels. Don’t be in a rush you will get plenty results as you train where you are at with an intelligent overload and plenty of recovery time!


Just before I get into today’s workout’s  video; if you don’t know how to do the swing or want to improve your technique. I have created an online series to help you do just that with a bunch of bonuses included. Click here to get it today and you will also get two technique videos that I will  analyze as well. Hurry because this offer is over at the end of November! (A $130 value) Now on with the show and video!
Video here:









  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.





Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s