The swing is a great move for fat-loss, sports conditioning, strength work and many other applications for training for fitness. As well as with the proper instruction, it is relatively easy to learn and can be used to condition in pretty safe and very low impact way.

These preceding factors amongst many others inspired me to create a workout using this move as the center piece of it and to bring you a workout that is simple but challenging. That will help you get leaner, stronger and make your heart love you. ( after the session of course.)

Weekly Workout: The hold on swing workout

This workout is super simple to do, all that you need is a timer, relatively heavy kettlebell and mental toughness to finish it.

It is done by doing the following:

45 seconds of one or one or two handed swings,

5 to  10 pushups or a plank if you do push-ups yet, (25 sec.hold)

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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