Swing…Swing…Other Thing is a fun yet challenging workout. It is a basic triplet workout consisting of 2 kettlebell swing variations, and one “Other Thing”. In the case of this week’s workout the “Other Thing” is med ball slams. So, challenge yourself by adding this to your workout sometime this week.
Complete as 7 rounds, 35 seconds work, 25 seconds rest
Hand to Hand KB Swings
2 Handed KB Swings
Medicine Ball Slams
Recommended Weights: 18-24 Kg KBs and 30# Med Ball for Men,
8-14 Kg KBs and 20# for Women
How to perform SWING…SWING…OTHER THING…
If you are not familiar with any of the movements in this workout, ask a coach.
Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
You will need a couple of kettlebells and a medicine ball (Slam Ball) for this workout (see recommended weights above). You will set a time for 35 seconds work, 25 seconds of rest for 21 cycles. The work phase is not too long and there is a good rest phase, so you should be able to keep moving through the circuit without additional rest. Choose weights that will challenge you but that is not too heavy to require more rest or compromised form.
After you complete a warm-up, grab your kettlebells and med ball and start your timer. Challenge yourself.
This is a versatile workout with a ton of combinations. For this week we decided on hand to hand swings, 2 handed swings and Med ball slams.
Hand to Hand swings give you a bit more challenge with transferring the weight during the movement. They also add the anti-rotation element.
2 Handed swings give you the opportunity to go a bit heavier on the weight. Always remember that form and range of motion are more important than the weight.
Finally, we threw in the Med Ball Slams to get some full body movement and conditioning in the mix.
You can really mix this workout up and make any number of combinations, just pick 2 swing variations and one “Other Thing”. The idea for the “Other Thing” is to give your grip and posterior chain a bit of a break and engaging multiple other muscles into the workout. For example, you may choose a squat variation or burpees or even sprints on the elliptical or rower. It really just depends on your goal for the workout.
Another way to vary this work out is to change the work/rest splits and change the number of rounds performed.
Give it a try as prescribed, then play around with it.
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Watch the Demonstration Video
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