Thursday, March 22, 2007

500 Swings

This workout is dedicated to Gayle!

6:30am Vinyasa yoga
9:00am KB 500 swings (actually 620)

40 2 hand swings w/26 x 3 sets, 1 min. on 1 min. rest = 6 min. warm up

100 swings w/26

10L, 10 R, 1 hand swings, transferring on the 10th rep x 5 each side, 2.5 min., 1.5 min rest
5 sets = 18.5 min. ( not including the last rest period)

Not bad for a 30 min. workout! I hope to be able to do this workout w/36 so I'll add that weight in progressively over the next few months. I think this will be my everyother quick Wed. morning KB workout.


christine said...

What size kb's did you begin with? Also, how long were your workouts when you started out? My husband and I are both beginning and curious where the 'first step' is. I love reading your blog, it inspires me every day!

Tracy said...

christine, I started with the 18lb. (8kg?), but moved quickly to the 26lb. (12kg).

But you have to also take into account that I started swinging KB's at bodyweight of 190-200lbs.! But those are the 2 weights that women usually start with.

Rob O'Brien said...

Great job Tracy! I have forwarded your blog to some of my wife's friends who are sceptical about KB's. You are making my point!


Franz Snideman said...

Wow..lots of volume. I sometimes wish I could do the volume you forearms get too trashed.

Looks like fun...and alot of hard work! Great job!

Tracy said...

Rob, Bring em on! Nothing, nothing shapes or re-shapes the body like KB combinations!

Tracy said...

Franz, I'd like to trade some of the volume in for some more strength, but the volume gives me the results that I like.

I'm trying to add in heavier bells though, this next year could be even more amazing than the last!