WORKOUT CHALLENGE: “THE SWINGSET”

MAKE TIME TO SWEAT TODAY….LET’S GO!!!!!

Here’s a great workout routine that you can do just about anywhere….

“THE SWINGSET”

AMRAP (As Many Rounds As Possible) in 15 minutes of:

15 Air Squats

10 Kettlebell Swings (M-55 lbs/F-35 lbs)

5 Burpees

___________________________________

Here’s a picture version:

1) AIR SQUATS: (click here for VIDEO)

2) KETTLEBELL SWING:

Key points of the kettlebell swing:

– Use your hips to drive the kettlebell, not your arms

-Keep a good lumbar curve (arch in your lower back)

-Maintain a tight core

-Keep your weight on your heels

-Keep your chest up – don’t let the kettlebell pull your shoulders down

-The swing finishes with your hips fully extended and kettlebell overhead

3) BURPEES:

*Note: Perform a Push Up at the bottom; jump and clap at the top.

* * * * * *

Scale this Challenge to your ability level:

Beginners: Take breaks as needed, lower the Swing weight, and limit range of motion (ROM) on burpees.

Intermediate: No breaks, but you may lower the Swing weight.

Advanced: As prescribed.

That’s my challenge to you….will you step up???

If you don’t have a kettlebell, you may substitute with dumbbells, or even a medicine ball.

Please post comments, and results below 🙂

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

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6 Responses

  1. Great exercises!! I seriously need to get a kettlebell. I lift weights and all but never have used that. But I’m going to! The burpees look like a great cardio workout. Thanks for sharing!!

    Jen 🙂

  2. *Thanks for the workout!

    *8 rounds.

    *Substituted my home-made medicine ball for the kettlebell and did overhead squats with a staff (no real weight).

    *Cheers!

  3. Did 13 rounds. GREAT BURNER! My back started spasming a bit at the end from the KBs.

  4. […] cool-aid drinker, but has a lot of other experience as well. In any case, he has a challenge on his website that he told me to try out called “The Swingset” challenge. It was a great burner after […]

  5. MAX!!! I just completed 15 minute of the swingset, scaled squats to 10 reps, and used 35 pound DB for the swings, did 7 rounds in 15 mins…DAMN! This was a LOT more intense than I thought it would be! I was pouring sweat all over the place!

    AMAZING workout man, thanks!!!

  6. Woo hoo loved it, sweat dripping from my elbows and all. Loving my new kettlebells, thanks for posting this up. 7 rounds this time…

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