Kettlebell swings in less than 15 minutes:

Posted: May 8, 2011 in double-handed swings, Kettlebell, Kettlebell Swings, kettlebellhell, quick kettlebell workout

Need a quick workout?  Here’s one that fits into my new pyramiding routine, it only takes 15 minutes, it’s all swings, and is sure to bring on the sweatstorm!

Check it out:

Double-handed swings: Pyramid sets: 
20 reps light/15 reps medium/8 reps heavy/15 reps medium/20 reps light

Single-handed swings: Pyramid sets: 
Right Side: 15 reps light/10 reps medium/5 reps heavy/10 reps medium/15 reps light
Left Side: 15 reps light/10 reps medium/5 reps heavy/10 reps medium/15 reps light

Hand-to-hand swings:
Pyramid sets: 
30 reps light/20 reps medium/10 reps heavy/20 reps medium/30 reps light   
(count 1 for each time you switch hands)

Have more time?  Repeat above routine.

RULES:
1.   No rests between sets.  When pyramiding, it’s important to power through all 5 sets without stopping to maximize the aerobic benefits.
2. 
Take a minimal rest between exercises.  (basically, take just enough time for a water break and then get back to it.) 
3.  Remember to “lift quads” and “tighten glutes” on every rep.
4.  Music with a good bassline. 
Try Chili Peppers Californication… track 1.  track 5.  track 13. 

knock it out!

Peace,
Kate

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