THE 100 SWINGERS WORKOUT
Cardio, strength, functional, intermediate-advanced
60 minutes including warm up
You may have seen videos where boys and girls jump off a box, hang themselves on a pull up bar doing leg raises or flipping a 200kg tyre too easily. I mean seriously how can these couple be ultra-fit, crazy lean and fighting ninja warrior kind of fit? You think they do dumbbell curls all day in they gym? Or perhaps sit ups? HELL NO. They train to function. They train to get their body better in moving. They move every single muscle in their body. And that’s what you should be doing in the gym, at home or wherever else you normally train.
Training one muscle group at a time is beneficial if you’ve got specific goals to meet – think bodybuilding competitions and such. But if you’re like me and you just want to hit the gym and make it time-efficient – less time but a whole heap of stuff done, then this workout for you.
I have to admit, it is not easy. It pushed me and I have been training high intensity drills for nearly three years now so if you haven’t exercised for sometime, this is not for you. Most of the exercises in this 100 Swingers Workout works every muscle in your body simultaneously so that poor little glutes don’t feel left out when you do a bicep curl.
So what is this workout?
It is called The 100 Swingers Workout for a reason – you will be doing 100 kettlebell swings by the end of it. On top of that, you will do things that targets your upper and lower body and your mid-sections, leaving you totally swinged out. It’s that kind of workout that makes you feel like a spartan by the end of it. It’s NOT that kind of workout where you had to question yourself at the end of the session if you could actually do more. If you’ve done this, you’re a champion.
And all you need is some dumbbells and kettlebells. I used a pair of 5kg dumbbell, and an 8kg and 16kg kettlebell.
Ready for it? Oh I’m sure you are.
3 rounds of
25 x 16kg kettlebell swings
25 x 5kg squat, curl and press
25 x mountain climbers
25 x 5kg split leg lunges per leg
25 x 5kg dumbbell full range sit-up
5 min run
3 rounds of
15 x single arm 8kg kettlebell clean and press
15 x 16kg kettlebell swings
Finish off with
50 x Russian Twists with a 5kg dumbbell
1 min plank hold
There you go! Took me 55 minutes to finish that and boy was I completely knackered at the end of it. I was scared shitless before I started but hell was I proud of myself when it ended. Try it out. If you’ve never used kettlebells before I suggest putting this off for abit. Go lower with the weights and see what you can do.
Tell me what you think about this workout in the comments below! :)