Kettlebell Swing Sandwich

Kettlebell Swing Sandwich

Our workout of the week is the Kettlebell Swing Sandwich. Complete 10 rounds of these 5 exercises for time. Each round starts and finishes with kettlebell swings. Rest as much or as little as you need but remember you are going for time. Give it a try and see.

The Workout

Complete 10 rounds for time

Kettlebell Swings x 10 Reps

Kettlebell Row x 10 Reps

Kettlebell Goblet Squats x 5 Reps

Push-up x 10 Reps

Kettlebell Swings x 10 Reps

How to Perform this Kettlebell Swing Sandwich

By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.

We always recommended you 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.

Are you ready for this? Grab a pair of Kettlebells that you think you challenged by but can maintain good form. You will need 2 kettlebells for the row. The swings and the goblet squats only require one kettlebell.  Set your workout timer for stop watch mode.

When the timer sounds, begin the first round of your workout. The first exercise is the kettlebell swing. You should have this move down considering how often we do them. Concentrate on good form, hinging at the hips. Perform 10 reps. This is not a squat and don’t round your back.

The second exercise is the kettlebell row, so grab your second kettlebell. Hinging forward at the hips, keep you back flat and chest proud. Perform 10 reps.

The next exercise is the goblet squat. You are back to one kettlebell for this exercise. Hold the kettlebell in front of your chest and perform 5 squats.

For the fourth exercise you will not need a kettlebell. Get down on the floor and knock out 10 push-ups. Maintain good form, keeping your body in a straight line through the complete movement.

And finally, pick up one of your kettlebells and do 10 more swings. When you finish these 10 swings take a short break if you want, then jump right back to the beginning and start your next round.

Check out the video below.

Demonstrations Video


Make sure to check out our workout videos and blogs on our blog page:

Learn more about the people of Body Force, Click Here