400 Kettlebell Swings Workout

Strange times call for strange graphics.

This is a very “simple” kettlebell workout which can be made harder or easier…

If necessary, this workout can be scaled down (or up). Hopefully you all have been staying healthy and in good spirits. Though we’ve been finding that by the end of the week, especially after a number of video calls, zoom meetings, etc. there’s a certain level of mental fatigue at play. A workout like this that can be scaled in the moment can be useful in these odd times.

We began with Joint Mobility moves then an extremely abbreviated version of the Cal Poly Hip Flow

Next was a single get-up on each side, pausing at each transition.

Circuit 1 (we went for 10 rounds, but if you have less time 4-5 times through will also be “meaningful”)

• 20 kettlebell* swings
• 10 Standard pushups (though you can progress these with more advanced variations, or scale it down with properly performed knee pushups – the main thing is to choose a flat hand variety – this is not the time for knuckle or push-ups on fists.)

Circuit 2 (we went for 20 rounds on this one to mix up the swings and allow for the mixing in of even heavier kettlebells)

• 10 kettlebell swings
• 5 goblet squats (or bodyweight squats – or switch it up)

After all of that it was joint mobility time and definitely brunch…

More updates, workouts, and NEWS soon about a new approach to live online classes. We still have 12kg and 16kg kettlebells available for immediate shipment to US addresses (order before 3PM on a business day and it ships out to you same day). Sign up here to be notified about kettlebell basics online classes and programs when they go live.

Staying healthy and strong while still managing to have a good time is the greatest rebellion.