Sunday, January 20, 2008

Swing squat ladders

Sunday KB 1 1/2 minute sets

Warm up w/12kg

40 2 hand swings w/12kg, 1 min. work, 1 min. rest x 5 = 10 min.

Work sets w/12kg

2 hand swing/squat ladder, 1-5, 5-1,(video demos this set), 1.5 min. work,
1 min. rest
60 transfers, 1.5 min. work,
1 min. rest
5/5 1 hand swings x 6 (60 reps trans. on every 5th rep), 1.5 min work,
1 min. rest

I alternated these 3 work sets x 5. All three took 7.5 min. to complete x 5 = 37.5 min.

Total workout 47.5 min.

In the last rotation I switched out 60, 2 hand swings for the swing/squat ladder. It is the first time I've squatted any weight since my surgery and I didn't want to push it.


Keturah said...


Thank you, thank you for posting your workouts! It's like peeking in on an athlete's daily training routine. Plus, I love the variety and trying new combos.

I like playing my own music and training alone. I usually pop in a kb DVD for 2-3 workouts but once a week I go solo. I can really focus on my form, take my time, and -of course, have fun :)

I do have to modify your workouts a bit (lessen the length and/or sets) because I'm not as advanced as you, but it's still a great workout.

So, keep posting!

Bill Fox said...

I likey that. Simple, and potentially a really ugly workout.

Tracy Reifkind said...


All of my workouts can be modified...I'm glad you can make the adjustments!

Tracy Reifkind said...


Yea, try it with some real weight! LOL Killer.

I can't wait to get back to some real weights...soon. At least I can do some long high rep sets, it feels good!

Anonymous said...

Hey there Tracy!

Thanks for your comment! I am not anywhere near being hot. LOL ;) my weight got up to 170 and I hit rock bottom, when I went to the store and had to get the size 16 and the xl.. But I am following what you told me from our half hour consultation and I am back to 165.

That swing workout was a killer but I know it works. . I finally took that picture of myself sport bra and shorts...and it was quite eye opening. and its on the cabinet, I see it every day. However, I realize that I have hotness potential!! LOL :) I just have to commit to it. You truly inspire me to keep at it. I am going to do swings and power walks and continue to clean up my diet :)

Hope all is well, You look really strong and kick ass!! I found your diet from the old DD posts and am following it to my specifications. cutting my fruits and veggies, planning ahead, I have stopped the diet coke except for one, once a week. one day at a time.

I got fired from my job...which I hated..which is helping me get back on track eating wise. I have no idea what my future holds. I am making myself priority not the job.


Anthony C said...

i really like reading your workouts and usually i can figure it out. i have been tyhinking about it and on my cardio days i am going to start duplicating some of your high-rep work.. but QUESTION... when you say "60 transfers" could you help me out? i'm an idiot and not getting it.


Ariel said...

You are looking GREAT Tracey! Good to see you back in action!

Tracy Reifkind said...


So glad we hooked up again!

Tracy Reifkind said...


I count transfers, also known as Darc's (dar-cees), two ways, every time I switch hands back and forth, would count as 2 transfers, this is how I always count for my blog posts....and in private, and sometimes with students I'll count back and forth (R to L) as 1.

Tracy Reifkind said...


Thanks! Now I've got to get some leaness back....too many Mexican pastries!

leslie said...

You make available, for free, better stuff than most people charge for in the form of training DVDs. I learn so much from you, Tracy!