? for Kettlebell fans...

Kettlebell swing challenge

This kb swing challenge is peaking my interest. How do you work something like that in with a rotation? Do you do them on weight days or cardio days? My instinct would be to tag them onto the day's weight routine but I thought I'd ask just incase.

Thanks!:)
 
fit_fairy said:
Then I thought about the potential hole in the wall if I ever slip and figured better not :confused:
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Better a whole in the wall at work than one at home, I say.

("What whole in the wall? I didn't notice that! I wonder how that happened. Must have been the cleaning crew. Maybe a disgruntled student.")


I also like the swing challenge idea (I love swings! My favorite KB exercise. So simple, yet so effective.).
I think I'll start today, with 100 swings (in as many sets as I need to do them, with my 25# KB---then I'll use my results as a gauge to figure out where to go from there).
 
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Fit_mommy said:
This kb swing challenge is peaking my interest. How do you work something like that in with a rotation? Do you do them on weight days or cardio days? My instinct would be to tag them onto the day's weight routine but I thought I'd ask just incase.

Thanks!:)
Click to expand...

I'm going to do them every day in January so they are getting tacked on to whatever workout I'm doing. On the weekends I may split it up and do my regular workout in the morning and the swings in the afternoon.

I always think of swings as cardio rather than weights but I guess they can go either way because you reap the benefits of both cardio and weights.
 
I also would like to know how to work the swings into a rotation.

Jane~ I would actually like to know your rotation;) Do you do an AOS dvd one day and then the swings 3 or 4 days? what about cardio (step, kickbox, treadmill)

Right now I am doing PUB one day, PLB one day and one day of kettlebells, with cardio 3X a week. I would love some input on how to do a rotation with kettlebells only!

The 100 swing challenge sounds great!!

TIA
 
kathryn said:
I also like the swing challenge idea (I love swings! My favorite KB exercise. So simple, yet so effective.).
I think I'll start today, with 100 swings (in as many sets as I need to do them, with my 25# KB---then I'll use my results as a gauge to figure out where to go from there).
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Kathryn,

That's what I did. I started with 100 and was curious to see if I could do them in 5 minutes and I did. I started with a 25# KB but moved to 30#. I'm testing it this month and will hit it everyday in January.
 
Okay I just have to share this. The second 20# KB arrived today vis USPS...kinda. It was ordered from GNC and when I picked up the box off my porch if it weighed a half of a pound it was lucky. I am thinking how can that be? So I open it and.....inside is the empty beat up box that would have covered the KB. Now tell me exactly how in the world does that happen? How does a wide open ripped crushed onviously empty box get mistaken as filing an order for a 20# KB?

Called GNC they are resending.
 
Okay, still thinking about the 100 swings. If I do 100 swings in 10 or 15 minutes, is that my cardio for the day???? do you add on?

Linda~ sorry about your empty kb box!:eek:
 
I work for a shipping company and many of my co-workers have worked for the other shippers and it's the same all over. Any time you order something heavy or delicate (electronics, for instance) the arrival of the item unmolested is a 50/50 proposition. Packages wind up on top of other packages and only a small percentage winds up on top. With the exception of the Pace Weights I got (which arrived in perfect condition, though I bet the mail my package was on top of surely didn't) I rarely order anything really heavy, bulky, or delicate; regardless of how good the deal. It's in-person or direct-from-warehouse-to-home, which usually cancels out the savings.
 
SheWolf said:
Okay I just have to share this. The second 20# KB arrived today vis USPS...kinda. It was ordered from GNC and when I picked up the box off my porch if it weighed a half of a pound it was lucky. I am thinking how can that be? So I open it and.....inside is the empty beat up box that would have covered the KB. Now tell me exactly how in the world does that happen? How does a wide open ripped crushed onviously empty box get mistaken as filing an order for a 20# KB?

Called GNC they are resending.
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LOL Linda!! That happened to me with a 35 pound DB that I ordered once. I was thinking uhhh, did no one notice???? :rolleyes:
 
Okay, then do I do 200 swings for my cardio? or do the 100 with my cardio?

I'm loving the kettlebells, just not 100% with how to use them.....
 
fit_fairy said:
I don't think 100 swings would take you that long.
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ITA. I want to say my swing cycle averages around 30-40 per minute, depending on weight. So even with a break or two, you could get 100 swings into much less than 10 minutes.

If you're looking for a longer cardio kettlebell add-on, I highly recommend trying out a kettlebell "complex" or two. The basic gyst of a complex is to go through all of the exercises with the same KB and never put it down the entire time. It also works your grip a lot!

Here's one from www.mtnathlete.com that I do quite a bit:

12 Minute Kettlebell Complex
 Using one kettlebell, perform each movement below for exactly 1 minute, then move immediately on to the next movement.

1-Arm Swing Left hand
Figure 8 between legs
1-Arm Swing right hand
Figure 8 between legs
1-arm clean and press left hand
Slasher to Halo
1-arm clean and press right hand
Slasher to Halo
1-arm snatch left hand
Lunges in place, left leg, kb in right hand
1-arm snatch right hand
Lunges in place, right leg, kb in left hand
 
deanie said:
I also would like to know how to work the swings into a rotation.

Jane~ I would actually like to know your rotation;) Do you do an AOS dvd one day and then the swings 3 or 4 days? what about cardio (step, kickbox, treadmill)

Right now I am doing PUB one day, PLB one day and one day of kettlebells, with cardio 3X a week. I would love some input on how to do a rotation with kettlebells only!

The 100 swing challenge sounds great!!

TIA
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Hi Deanie,

Right now I don't have a rotation as I'm just focusing on my 1/2 marathon that will be here in less than 2 weeks. I have used the following rotation before:

Mon - Rest
Tue - Kettlebell Workout
Wed - Run
Thu - Kettlebell Workout
Fri - Run
Sat - Upper body weight workout
Sun - Run

I just started adding the 100+ swings in late November. I just tack the swings on to the end of my workouts. I tend to add them after a run or other cardio workout, however, last week I did a Crossfit workout and tacked the swings on to the end of that. That was a killer!

Right now I'm in a non-dvd phase so I've been either creating or modifying workouts that I find elsewhere. I have done some kettlebell workouts where I have incorporated only upper body and abs and some where the focus was on the lower body. For some reason I tend to think of kettlebells as more of a cardio workout because they are so dynamic and use multiple muscles and body parts.

HTH,
 
Thanks Jane, that helped a lot!!!:D :) I really appreciate it. Like I said, I am really enjoying the kb, but am still learning all the different ways to use it!

I just copied yours and Gayles workouts!:) Thanks gals!!
 
All right Catherine, stop hijacking my thread.:p

But I thought the same thing when I read the shipped molested.:eek: I guess since I received one KB ok and one was missing that makes the 50/50 ratio right.
 
lioness said:
I'm going to do them every day in January so they are getting tacked on to whatever workout I'm doing. On the weekends I may split it up and do my regular workout in the morning and the swings in the afternoon.

I always think of swings as cardio rather than weights but I guess they can go either way because you reap the benefits of both cardio and weights.
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Thanks for your reply. :)

I will play with it and see what I like best. The only thing I know that I will NOT be doing is all of these swings on a SORE lower body. KB's give me lower body DOMS pretty easily as it is. If I try to do all of these swings ontop of DOMS that is already settled in I just might die! :eek::p
 
Well, I just did PUB down only premix and did 20 swings between each body part for a total of 100 swings. The next time I will do them all at once (with rests ofcourse) either before or after the work out but I DEFINATELY need a heavier bell for swings!!!! Time to go shopping!!!!!:D
 
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