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Ultimate Swings

by Vivian Fleitstra on October 25, 2013

If you are looking for a way to burn 500 calories and kick up your workout, here’s one for you.  I love the kettlebell and came across this workout, so thought I’d share it out.

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Ultimate Swings

Shock muscles and tone like mad during this sick-quick—26 minutes!

How to swing. Stand with feet hip-width apart, knees soft, and bring ‘bell between legs and slightly behind you. Thrust hips forward to swing weight up to chest level. Immediately drop back to start; repeat.


Do a ladder with a 15-pound kettlebell.

  • Double-arm swings 60 seconds
  • Push-ups 30 seconds
  • Single-arm swings 35 seconds for each arm
  • High knees, kettlebell held overhead 35 seconds
  • Single-arm swings, alternating arms 80 seconds total
  • Shuffle feet fast in place holding kettlebell at chest 40 seconds
  • Double-arm swings 90 seconds
  • Jumping jacks, pressing kettlebell overhead on each jump (Start slow!) 45 seconds
  • Single-arm swings 50 seconds for each arm
  • Alternating jumping lunges, holding kettlebell at chest 50 seconds
  • Single-arm swings, alternating arms 110 seconds total
  • Bent-over row with kettlebell 30 seconds for each arm

Reverse it. Do the last move again, continuing back to the first to finish.

Source- Lorna Kleidman, creator of KettleX.

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