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The Perfect Pair Kettlebell Workout

By Greg Brookes

Perfect Pair Kettlebell Workout

The Perfect Pair Exercises

How to Perform the Workout

Start with 20 Swings, then perform 10 Push Ups. Repeat another 20 Swings and then do 9 Push Ups. Continue doing 20 Swings but reducing the Push Ups by 1 rep each time until you reach 0.

  • Total Swings: 200
  • Total Push Ups: 55

Under 10 minutes is Excellent! Time to increase the load ๐Ÿ™‚

Check out more than 20 free kettlebell workouts here.

To see more posts about hip hinge workouts, go here.

FAQ

โœ… Can you workout with just kettlebells?

Yes, kettlebell training can be used to combine both strength, cardio and mobility all into one workout.

โœ… How do you plan a kettlebell workout?

Think about the all important movement patterns including the hip hinge, knee bend, push and pull. Use an exercise from each pattern and perform as a circuit.

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    1. Christophe Avatar
      Christophe

      Hi Greg, Perfect Pair is one of my favourite workout when I don’t have enough time to do a whole workout.
      My PR is 10’12 with a 24kg kettlebell and doing push ups with push bar.

      Thanks for the tutorials and the wod !

    2. sonja Avatar
      sonja

      Hi, I started with this workout routine today. I use 16kg kettlebell and my time was 14 minutes. Do you maybe have some details on calorie consumption during this excersise?
      I will certanly continue with this routine.

      1. Greg Brookes Avatar

        I don’t tend to advocate tracking calorie consumption because everyone responds differently, plus effective workouts use more calories after the workout rather than during due to EPOC (afterburn).

    3. John Avatar
      John

      How often should you do this routine. Would it be best to do it 3 days a week and resting between days or should this routine be done five days a week straight maybe resting on the weekends? Also once this routine gets easier and I can complete it every time, should I increase the weight of the KB or add more reps? I have CMT which is a form of muscular distrophy. I can do the swings but it’s difficult on my knees. I don’t have any problems getting on the floor and doing the pushups. Can I do the swings from a chair and if so will it be as effective? I apologize for all of the questions I’m new to KB and I appreciate the help.

      1. Greg Brookes Avatar

        Hi John,

        Yes the Perfect pair workout can be performed every other day with a days rest in between but as with all exercise listen to your body. When you can complete the workout easily you can increase to the next sized weight. You certainly cannot perform swings from a chair. You may need to see your local kettlebell instructor to check your technique. Maybe you need to begin with bodyweight exercises first. All the best.

    4. Dragan Avatar
      Dragan

      First day I was not able to finish the last two rounds, but the fifth day my total time was 7:55 with 16 kg kettlebell.

    5. Jason Adler Avatar
      Jason Adler

      I’m a 20 year soldier and just completed my 1st iteration of the perfect pair with my 30lb KB in 9:22. I have to say that I wanted to die after the workout was complete, but it was an amazing workout. Next time will have to go up in weight.

      1. Greg Brookes Avatar

        Brilliant, well done Jason.

    6. Shirley Avatar
      Shirley

      Hello Greg, I added this into my daily exerciese, and did 24 times in last month, the change (especially my stomach) is very obvious, my waist is 2cm less…it’s a great and effective workout, thank you very much…. I will keep on doing this workout….I am 47 years old, female…Have a nice day !

      1. Greg Brookes Avatar

        Well done Shirley and congratulations on your results!

    7. Cindy Avatar

      Not sure what weight I should use to begin though? Is 15 lbs too much to start with? I am just getting back into working out again after a break from sciatica issue. Looking forward to this workout!
      Thanks, Cindy

      1. Greg Brookes Avatar

        Yes 15lbs sounds like a good start….hopefully you have had that sciatica issue investigated, excessive hip extension could aggravate it…Have you seen my Complete Beginners Guide to get you started?

    8. Sherry Avatar
      Sherry

      Maybe this particular workout is too much for me? I’m an AK amputee so finding the act of balancing during swings is a little difficult. Only managed to complete cycles down to 5 push ups before I had to quit. I started with a 20 lb. kettlebell. Perhaps decreasing to 15 lbs. would help until I can find my groove. What do you recommend? I’m a newbie and greatly challenged physcially, but I’m determined to stick with it!

      1. Greg Brookes Avatar

        Hi Sherry, yes it’s always best to start gentle until you find your groove. Without seeing you it is hard for me to advise on any specifics but you can always reduce the push ups or swings and increase them as your strength improves.

    9. Andrej Avatar
      Andrej

      Dear Greg, about 2 months ago, your article called “Perfect Pair” inspired me to start working out even though my time schedule had been very busy. Recently, however, I run into another idea about “perfect pair” workout. It combines kettlebell swings and turkish get up. You seem to approve this combination as well. Can you please tell me which pair is better ? ๐Ÿ™‚ What are the benefits of combining Swings with Turkish Get Up vs combining Swings with Push ups ? Are there any chest muscles involved in Turkish Get Up ? Thank you very much for explanation

      Have a nice day !

    10. Ted Avatar
      Ted

      hi Greg. I have been doing 10 pushups, 25 swings x10, for 20 days (2 days rest) for best form, taking rest as needed. avg time 25 min. but I developed itb prob which has gone after five days rest & physio. I really want to achieve 10,000 reps of each. I am 68; been using 12kg kb for dh but now doing sh. Cheers. Ted, Sydney Australia.

      1. Greg Brookes Avatar

        Well done Ted, keep practicing those Swings, you may also want to start to introduce more knee dominant exercises like the lunge for a bit of variety.

    11. Andrej Avatar
      Andrej

      Hello Greg, Im very excited about finding this site ! I really appreciate the simplicity and clarity ! I work as a manager and have 2 little kids, almost no free time, so this combination of kettlebell swing and push up is really appealing to me. Do you think it is enough to perform only this excersise (lets say 3 times a week) in a long run ? ๐Ÿ™‚

      Thank you, take care !

      Andrej

      1. Greg Brookes Avatar

        Thanks Andrej, yes this is a very good start….great for building up an effective exercise habit. All the best, Greg

    12. Jon Avatar
      Jon

      Great burner adding this to my regular lunch time rotation. Thanks J ๐Ÿ™‚

    13. Cynthia Avatar
      Cynthia

      Just did my first perfect pair workout and I loved it!! Thank you for your great tutorials!

      1. Greg Brookes Avatar

        Thanks Cynthia, it’s a great workout!