Sunday, May 25, 2008

Saturday Morning Swings

I didn't have alot of time before 8am Bikram, and I don't like to do a full KB workout before yoga anyway, so here's what I came up with for a 30 minute workout.

Set #1
100 rep combination w/14kg (30lbs), 2.5 min. work, 1 min. rest

20 2 hand swings
20 transfers,
10, 1 swing/transfer (20 reps)
20 transfers
20 2 hand swings

Set # 2 1 minute work, 1 min. rest

40 2 hand swings w/16kg, 20kg, 24kg, 20kg, 16kg

I started with set #1, and ended with set #1, alternating set #2 laddering up then down in weight. (Six #1 sets, five #2 sets)

Total workout 30 min./ 800 swings

I loved how the timing ended up exactly @ 30 min. I think I'll use this same work/rest ratio for another, longer workout.

Swings are good.


Keturah said...


Marvelinko! You are the kettlebell swingin' queen!

I can't wait to try this. 30 minutes is perfect for a busy school day. And yet, you still kept it in the intense range. I can feel the sweat pouring off me now ;-) LOL

Tracy Reifkind said...


I think I'll do this workout again, only using the 16kg for the 100 rep set, and going down in weight using the 12kg for the 40 rep sets. Just the 2 weights.