SWING…SWING…OTHER THING…

Workout of the Week

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.

 

The Workout

SWING…SWING…OTHER THING…

          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…

Prepare

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.

 

SWING…SWING…OTHER THING…

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.

 

Rx

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.

 

Variations

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.

 

We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you.  Be sure to check them out and subscribe to our channel to stay up to get our latest videos.

Watch the Demonstration Video

 

Make sure to check out our workout videos and blogs on our blog page: https://www.bodyforcefitness247.com/blog/

 

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