Happy Thursday to you,
Greetings from the Lake District in North West England.
I’m here with Lucy and some friends taking a week off and walking in the mountains.
This is the first time we’ve really left our home in Oxfordshire since March so it feels good to see some different scenery.
I’ve almost finished updating the 21 workout finishers program that I mentioned last week but as a taster I wanted to remind you of a classic…
If you have been following me for a while then this workout finisher may be familiar:
The Perfect Pair
- Kettlebell Swings – 20 reps
- Push Ups – 10 to 1
- Repeat x 10 rounds
Completing this workout in under 10 minutes is your goal and very achievable with practice.
How it’s Done
Start with 20 two handed swings and then perform 10 push ups. Next perform a further 20 Swings and then 9 push ups. Continue alternating between 20 swings and reducing the push ups by 1 each round. At the end of the workout you will have performed 200 swings and 55 push ups.
Make it Harder
There are a few ways you can make this finisher more difficult. You can use single handed swings, changing arms each set, increase the weight or use a more difficult push up variation.
Make it Easier
If 10 rounds of 20 swings is too challenging then you can perform less rounds or only 10 or 15 reps. You can also make the push ups easier by performing them with your hands higher on a table or bench.
Benefits
The kettlebell swing will target most muscles of the body including the buttocks, legs, abs and back. The push ups will help strengthen the chest, arms and core muscles. The constant change from standing to a floor based exercise also helps to shunt blood up and down the body making it even more demanding for the aerobic system.
Lots more on workout finishers coming next week!
Take care of yourself and each other,
Greg
P.S. Don’t want to design your own workouts, see my latest programs here