Swinging Steel Kettlebell Challenge

Swinging Steel Kettlebell Challenge - Kettlebell Workout - Health Alchemist

Lower Body Kettlebell Workout 

   This workout will challenge your cardiovascular endurance, build strength, and test your kettlebell swing skills! Best part, the only piece of equipment needed is a kettlebell. This workout can be done at home, at the gym, or even at the beach😎! 

 

Directions:

   This is a EMOM (every minute on the minute) workout.  Meaning you will perform the exercises/reps listed within a minute time-frame. When the exercise reps are complete, the remaining time within that minute will be your rest period. When the minute is over you begin the next round of repetitions. 

   The kettlebell swings will be performed in a ladder fashion, meaning each round (minute) you will add an additional repetition.

Example:

  •  1 swing
  • 2 swings
  •  3 swings 
  • 4 swings...etc

You will repeat this until the kettlebell swing form breaks, or until you fail to reach the number of repetitions within the minute time-frame. 

 

Workout

Level 1: Kettlebell Chest Swings - Learn Form

Perform an increasing number of swings EMOM until form breaks or failure to complete. 

  • 1 swing 
  • 2 swings 
  • 3 swings 
  • 4 sings 
  • 5 swings
  • (and so on...)

Level 2: Kettlebell Swings - Learn Form

Perform an increasing number of swings EMOM until form breaks or failure to complete. 

  • 1 swing 
  • 2 swings 
  • 3 swings 
  • 4 sings 
  • 5 swings
  • (and so on...)
 

TIPS & SAFETY 

Be sure to have hip hinge and proper form down to avoid back injury. Consult a doctor before participating in strenuous exercise. 


John Schaser head trainer and owner of Health Alchemist Training

Writer Bio:  John Schaser is a certified health nut...not sure if I should blatantly state that, or why I'm talking in the third person...anyways I am the founder and owner of Health Alchemist. In my spare time I wrestle bears and day dream about being in nature. Check out my instahoochie...I mean Instagram @health_alchemist

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