the swing and squat kettlebell workout

Swing and Squat Kettlebell Workouts

Do you only have one kettlebell? Are you short on time? No problem here! Check out these quick swing and squat kettlebell workouts!

Follow this simple and effective training plan that you can do for three weeks or simply do each day as a standalone workout. Feel free to substitute the Squat with either an upper body Push (Pushup, Press) or an upper Pull (Pullup, Row).

the swing and squat kettlebell workout

Day 1: Light: 25 minutes total

Warm-up: Alternate Arm-bars x 1 (per side) and Prying Squats x 2-3 for 5 minutes.

Set a timer for 10 minutes alternate between 10 Swings and 2 Squats for the given time. Do ‘Fast and Loose’ drills in between sets.

Cool down: Alternate 90/90 stretch, Hip Flexor stretch and QL straddle for 10 minutes.

Day 2: Heavy: 35 minutes total

Warm-up: Alternate Turkish Get-Ups x 1 (per side) and Prying Squats x 2-3 for 5 minutes.

Set a timer for 20 minutes and perform ladders as follows for the given time:

(10 Swings and 2 Squats), (10 Swings and 3 Squats), (10 Swings and 5 Squats), …repeat.

Cool down: Alternate 90/90 stretch, Hip Flexor stretch and QL straddle for 10 minutes.

Day 3: Medium: 30 minutes total

Warm-up: Alternate Turkish Get-Ups x 1 (per side) and Prying Squats x 2-3 for 5 minutes.

Set a timer for 15 minutes and alternate between 10 Swings and 3 Squats for the given time. Do ‘Fast and Loose’ drills in between sets.

Cool down: Alternate 90/90 stretch, Hip Flexor stretch and QL straddle for 10 minutes.

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