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.
Tracy,
ReplyDeleteMarvelinko! 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
keturah,
ReplyDeleteI 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.