Back to the swing workout, but one day late due to a cold that’s swept through the house. Swings for 20 reps combined with 10 pushups…for 20 minutes. Remember, the trick here is to get settled into a good pace and not worry about the numbers. Work on your form and stay as relaxed as possible.
Don’t assume the swing is not an effective exercise because of its simplicity. It is!
Start with our standard warm-up.
Basic warm-up
Cables — Overhead pulldown x 20; Front chest pull x 20; Tricep extension x 20; One-arm press x 20 (left and right); Bent row x 20. We’ll do these using Lifeline USA’s cables. The trick is to stay relatively light and use a quick pace to get the blood pumping.
Squats — Close-stance x 8; Medium-stance x 8; Wide-stance x 8; Hurdler squat stretch x 8; Cossack stretch x 8; Boot strapper x 8; Hindu jump squat x 8.
Kettlebell painkiller complex — Windmill x 5 each side; Good morning x 5; Twisting deadlift x 5 each side; (No swing warm-ups, that’s our main exercise). The warm-up should be easy. The goal should be to focus on the movement and get the muscles ready for the workout to follow.
Bridge — Start with 30 seconds.
Now for the main workout:
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Kettlebell swing for 20 reps. 2-handed, 1-hand, switch hands, whatever floats your boat. Just get 20 reps.
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10 pushups. You might vary the width of your hands, or raise your feet to make it more difficult if you want. If you find pushups difficult, start on your knees instead of on your toes.
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Repeat 1 & 2 for 20 minutes. Rest if needed, but don’t stop moving until you hit the 20 minute mark. Keep track of your sets and try to get more next time.
That’s it! We each got 10 circuits done in the 20 minutes, for 200 total swings and 100 total pushups.
Finish up with Powerwheel rollouts for 5 sets of 5 reps.
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