Kettlebell Swings are an amazing total body exercise to build power and develop the posterior chain: glutes, hamstrings, and back. They are also proven in studies to create a similar cardio and metabolic response as running without as much stress on the joints. This SWING-A-THON routine was an instant classic when I first shared it in 2012. I created it back in the day when I had knee issues and needed a workaround for power training and cardio conditioning. Here’s a new & improved version of this single-move metabolic masterpiece using progressive variations from set to set.
Start with a 12-16 KG bell and gradually build up to a 20-24+ KG bell over time. You may want to mix between a lighter and heavier option based on the move since you’re stronger on the 2-arm variations than the single-arm. The kettlebells we recommend with a larger base and handle can be found at GardenOfGainz.com.
Perform each move for 30 seconds of work with 30 seconds of rest between moves:
1. 2-Arm Swings
2. 2-Arm Staggered Swings- Left/Weak Side
3. 2-Arm Staggered Swings- Right/Strong Side
4. 1-Arm Swings- Left/Weak Side
5. 1-Arm Swings- Right/Strong Side
6. 1-Arm Staggered Swings- Left/Weak Side
7. 1-Arm Staggered Swings- Right/Strong Side
8. Alternating Hand Swings
9. Shuffle Swings
10. Alternating Hand Shuffle Swings
That’s 1 round. Perform up to 3 total rounds, resting 1-2 minutes between rounds.
Consider adding 5-10 pushups during the rest periods. You could also use a 40/20 work to rest ratio if you don’t have access to kettlebells that are heavy enough.