Well Cared 4 Body with Vivian Fleitstra
Free Wellness Tips
 
 
Google+ Healthy Recipes Facebook Well Cared 4 Body with Vivian FleitstraTwitter Pinterest

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.

0afitnessfriday0a0a0a28like29-default (1)

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.

kettlebell-swing

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.

Share Button

Previous post:

Next post:

Well Cared 4 Body
International Association of Health Coaches Beachbody Coach American Council on Exercise NYR Organic Cosmetics
 
V-Fitness Health & Wellness Portal
Well Cared 4 Body | PO Box 803, Elkton, Maryland | Phone: (443) 406-6360 | Contact Vivian | Terms & Conditions
© 2014 Vivian Fleitstra & Well Cared 4 Body All Rights Reserved. | Website Design by UnforgettableWebDesigns.com