It is funny how these workouts are created and how inspiration hits me. This week’s workout idea popped in my head as I was training one of my clients; she is new to kettlebells and for now needs the skill level of movement to be less difficult than an advanced trainee. So I came up with a workout that would accommodate her and also challenge an advanced person just by adding in the right size bell or by manipulating the rest periods as well as doing one arm swings.

This swing workout is as simple as last week’s farmer’s walk workout, it just involves the swing (one or two hand) movement and three kettlebells each heavier than the last. Now don’t fear if you only have one or two bells, you can simply do regular swings, dead swings and then 1 arm swings and get the same training effect.

Weekly Workout: Swing these bells

This workout is done by doing:

10 swings with your light bell and then take off tow reps and do it again; then another two and so-on until you get to 2 reps.  After that is done, rest up a bit and grab your next size bell and do the same rep scheme. Rest again and then, do the same with your heaviest bell and you are done. Of course you will rest as much as needed in between reps and rounds and keep your reps quality ones.


Men use: 16, 20, 24kgs to 24 to 48 kgs

Women use 8kg,12, 14 to 16 to 24 kg

Enjoy this simple but not easy workout!

Once again we have your guidelines for success

  • 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.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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