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Kettlebell Swing Workout
Achieving your dream body may be easier than you think! If you want to tone and burn fat fast, the kettlebell swing workout is a simple yet quick workout you can do anywhere!
How does a smaller butt, slimmer hips, a flat stomach, thinner thighs, toned arms and chest with increased strength and endurance sound to you?
All that’s required is one piece of equipment, a kettlebell, it lasts a lifetime.
Scroll Below To Discover Its Benefits, Calories Burned, Muscles Worked, Written & Video Instructions, Variations, What Weight To Start With, Printable PDF For The Kettlebell Workout And More!
Kettlebells are so effective because they stimulate the muscles and surpass standard cardio exercises!
The kb swing will help you lose weight and get you into shape faster than any other exercise!
10 Tips To Get Amazing Results
2) Pick healthier options for breakfast
3) Don’t stock junk food in the pantry
4) Print 7 day keto meal plan & cheat sheet
5) Eat plenty of fruit and vegetables to boost fiber intake
6) Print the kettlebell swing workout below and do the workout
7) Consume mostly water and cut down on alcohol
8) Print healthy eating grocery list and shop smart
9) Print meal plan template to keep you organized
10) Prep your meals
Kettlebell Swing Benefits
– Builds high level of cardiovascular endurance
– Builds a strong, lean body head to toe
– Get in shape fast with one of the easiest workout routines
– Very safe and time efficient workout
– Is a full body workout
A single 100 arm swing can be completed in 5 mins!
Calories Burned
Pat Flynn, fitness author of Paleo Workouts For Dummies, stated the kettlebell swing workout can actually burn 1212 calories in 1 hour!
“From our studies, we know the average calorie burn per minute is 15 to 21 calories,” says Flynn.
Therefore, if it takes you five minutes to do 50 swings at 10 swings per minute, you’d burn around 100 calories in that time.
To reach the whopping 1,212 calorie burn per hour, says Flynn, you’d have to work your way up to completing 250 to 300 swings using a kettlebell that’s between 20 and 35 pounds.”
This awesome workout can help you lose more fat in minutes per day than if you were to spend hours on the treadmill!
Muscles Worked
- hips
- glutes
- hamstrings
- lats
- abs
- shoulders
- pecs
Traditional Russian Two Handed KB Swing Form
See full instructions on how to do a russian kb swing correctly.
Do a warm up if this is done first thing in the morning.
Grab your kettlebell with a two-handed overhand grip. Keep your spine neutral. As noted in the above picture start to swing up by snapping your hips forward.
Stop the momentum of the swing at shoulder height. Once you reach this point, breath out. Breath in as you bring the swing down. Keep the motion nice and controlled.
Do a set of 10, 20 or 50 reps then rest 90 seconds between sets, until you complete the required number of swings for the day.
You will burn tons of calories, therefore, this is not the time to eat light, just eat healthy.
Wear gloves if necessary.
Keep elbow slightly bent not straight to protect your joints.
Video Demonstration
See VIDEO with full instructions.
9 Swing Variations
There are other variations of the swing you can implement if you want to mix it up!
American Swing
Perform the classic swing but swing the kettlebell up above your head.
Swing One Arm
The one arm swing is a variation of the traditional KB swing . It just uses one arm at a time.
Shuffle Swing
Shuffle left to right performing the classic swing.
Alternative Swing
Alternate the kettlebell from left to right arm as you swing up.
Walking Swing
Perform the double hand swing and walk forward as you bring the kettlebell up as you execute the exercise.
Skiers Swing
Using two kettlebells, one in each hand, perform the traditional swing.
Swing High Pull
Perform this exercise as you would a traditional swing.
Use one arm, grab the handle and swing up like a traditional swing.
Explode through the hips to bring the kettlebell up and do not lift it with your shoulders.
At the top of the motion, quickly pull the kettlebell with your shoulder horizontal back then swing down to the ground and repeat.
Maintain a tight core throughout the duration of the exercise.
Swing Dumbbell
If you are considering to just use a dumbbell for the workout I am here to inform you that kettlebells work your muscles differently, and kettlebell exercises add more of an aerobic quality to your workout than dumbbells.
Swing Squat
Stand with your feet shoulder width apart with toes slightly pointing out.
With back flat and abs pulled in, squat down and hold your kettlebell with both hands between your legs.
Inhale, press your feet into the ground and explode up. Straighten your legs and swing the kettlebell in front so your hands are in line with your shoulders.
Exhale and return to the squatting position, allowing the kettlebell to swing back between your legs.
How Much Weight Should I Use For The Kettlebell Swing Workout
A good starting point if you are new to exercise is to start as low as 5 pounds for women or 18 pounds for men. However if you are active, 18 pounds for women and 35 pounds for men is a good weight to start with.
30 Day Kettlebell Workout Instructions
1) List of how many swings Day 1 to Day 30
2) Infographic with visual instructions to follow online
3) Print PDF available at the end of the infographic
1ST DAY: 90 SWINGS
2ND DAY: 100 SWINGS
3RD DAY: 110 SWINGS
4TH DAY: REST
5TH DAY: 120 SWINGS
6TH DAY: 130 SWINGS
7TH DAY: 140 SWINGS
8TH DAY: 150 SWINGS
9TH DAY: REST
10TH DAY: 160 SWINGS
11TH DAY: 170 SWINGS
12TH DAY: 180 SWINGS
13TH DAY: 190 SWINGS
14TH DAY: REST
15TH DAY: 200 SWINGS
16TH DAY: 210 SWINGS
17TH DAY: 220 SWINGS
18TH DAY: 230 SWINGS
19TH DAY: REST
20TH DAY: 240 SWINGS
21ST DAY: 250 SWINGS
22ND DAY: 260 SWINGS
23RD DAY: 270 SWINGS
24TH DAY: REST
25TH DAY: 280 SWINGS
26TH DAY: 290 SWINGS
27TH DAY: 300 SWINGS
28TH DAY: REST
29TH DAY: 310 SWINGS
30TH DAY: 320 SWINGS
See INFOGRAPHIC Below
Print PDF Below
Alternate Equipment
If you don’t have a kettlebell there are alternatives that you can use:
- Medicine ball in a strong bag
- Dumbbell
- Rock in a strong bag
- Large water jug
But nothing beats using a kettlebell to gain the best use of this workout since explosive movements are required. Using the handle on the kettlebell to grip is very necessary.
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Learn How To Eat Healthy
Clean up your eating habits and drink tons of water, consume healthy fats, fruits, vegetables and lean proteins.
