Weekly Workout: Swings and Race

Posted: December 1, 2015 in Uncategorized


The element of surprise makes creating doing these workouts fun. It is a blast to as a composer create workouts that just about everyone can do and be challenged by, no matter their fitness, training and or kettlebell experience. As I always like to say “these workouts vary by ability level at times,” some are more advanced than others; but thankfully there are good amounts on this blog that can fit everyone’s needs and help them develop better fitness and to continue to advance in into more complex moves as they do.

The key to improving is to continue doing the basics and get good enough at them and as you do, you will find it to be easier to learn how to do the more advanced moves and to not miss time in getting to your fitness goals!



This week’s workout is a simple on and just about everyone can do it. It requires that you know how to do the two-hand swing and have something to push, such as: a sled or even a weight plate.

It is done by doing 45 seconds to a minute of two handed or hand to hand swings; then immediately following it up with your sled push work for 45 seconds to a minute.  Rest for 30 seconds to a minute and have at it again, this can last for 20 to 30 minutes of fat blasting action!

Men use a 20 kg to 48kg

Women use 14kg to 32kg

For your sled work, pick a challenging weight. If it is the first time that you have ever done sled work, then err on the side of light. (Your legs will thank you!)

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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