Happy Wednesday to you.
As I’m sure you are aware the Kettlebell Swing is the KING of all kettlebell exercises.
The swing hits practically every muscle in the body and raises your heart rate through the roof without the need to even move your feet.
The swing doesn’t require much space and if you suffer with bad knees it doesn’t involve a deep knee bend so most people can get away with it pain free.
If you are a beginner to the Swing then here is a starter workout for you…
Workout 1
- Two Handed Swing 30 secs
- Slingshot 30 secs
Watch my Two Handed Kettlebell Swing tutorial below:
Start with 2-3 rounds every other day and add 1 extra round each workout.
If you are slightly more advanced then you can add in some core/abs work too…
Workout 2
- Left Handed Swing 30 secs
- Right Handed Swing 30 secs
- Slow Mountain Climbers 30 secs
- Slingshot 30 secs
Watch the Slow Mountain Climbers exercise below:
Just like the above workout the slingshot is your active rest so your heart rate will stay elevated as your muscles recover.
Finally, here’s one from Week 4 of my 12 week Women’s Kettlebell Program:
Workout 3
- Two Handed Swing 60 secs
- Side Plank with Rotation 30 secs each
- Slingshot 30 secs
- Single Handed Swing 30 secs each
- Cross Body Mountain Climbers 30 secs
Watch the Side Plank with Rotation exercise below:
If you want to get BIG results for only a small amount of time investment then the Kettlebell Swing is a great place to start.
OK my friend, that’s all for today.
Happy Swinging,
Greg
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