Quick Kettlebell Workout

Gracie says: Do your swings hardstyle or not at all.

Gracie says: Do your swings hardstyle or not at all.

(Thank you so much for all the love yesterday. Today is a new day, fresh, with no ick in it...unless you count the chilly foggy rain.)

Every Wednesday at 8:30 am CST, I lead a kettlebell swing class in the studio. Over the past few weeks, I've opened the class up on Google+ Hangouts for a few students who can't make it in at that time! I tried recording it for you this week, but totally didn't get it right. Next time!!

Here's what we did:

Warm Up

  • Hip Hinges
  • Cat/Cow
  • 3 x 10 2-Hand Swing (light bell)

3 sets

  • 10 x 2-Hand Swing
  • 1 x Clean and Press R/L
  • 15 x 2-Hand Swing
  • 1 x Clean and Press R/L
  • 20 x 2-Hand Swing
  • 1 x Clean and Press R/L

1-3 Ladders (w/o putting the bell down)

  • 1 Swing
  • 1 Goblet Squat
  • 2 Swings
  • 1 Goblet Squat
  • 3 Swings
  • 1 Goblet Squat
  • 4 Swings
  • 1 Goblet Squat
  • 5 Swings
  • 1 Goblet Squat
  • Ladder your swings back down, with 1 Goblet Squat between each round of swings

Core/Deload

  • Touch the Bell Plank x 3 R/L
  • Hollowbody Hold x 3
  • Deadbug x 5 R/L