Kettlebell Swing Program | 60min a week + No excuses

This program will only take 20 mins of your day, 3 times per week, total weekly commitment, 60 minutes!

Can you find time for that?

I would suggest you set your alarm to get up 20 mins earlier and get it done!

You will feel great and be more productive, I guarantee it!

Before we go any further I want to disclose that this program is not one of my own, its just one program from the tons of awesome programs in Geoff Neuperts kettlebell burn.

Geoff is a Master SFG instructor and has written some of the best kettlebell programs in existence!

You can check out Kettlebell Burn right here!

So, like what you are hearing? Lets check out the program!

  • Two-hand swings—20 minutes each day, 3 days per week.
  • Total time commitment: 60 minutes per week.
  • Total number of workouts: 26.
  • Use a medium-sized kettlebell.
  • Set your timer for 20 minutes.

Workout 1: 8 reps top of the minute.
Workout 2: 9 reps top of the minute.
Workout 3: 10 reps top of the minute.
Workout 4: 11 reps top of the minute.
Workout 5: 12 reps top of the minute.

Workout 6: 10 reps top of the minute.
Workout 7: 11 reps top of the minute.
Workout 8: 12 reps top of the minute.
Workout 9: 13 reps top of the minute.
Workout 10: 14 reps top of the minute.
Workout 11: 15 reps top of the minute.

Workout 12: 13 reps top of the minute.
Workout 13: 14 reps top of the minute.
Workout 14: 15 reps top of the minute.
Workout 15: 16 reps top of the minute.
Workout 16: 17 reps top of the minute.
Workout 17: 18 reps top of the minute.

Workout 18: 16 reps top of the minute.
Workout 19: 17 reps top of the minute.
Workout 20: 18 reps top of the minute.
Workout 21: 19 reps top of the minute.
Workout 22: 20 reps top of the minute.

Workout 23: 18 reps top of the minute.
Workout 24: 19 reps top of the minute.
Workout 25: 20 reps top of the minute.
Workout 26: 21 reps top of the minute.

So just to break it down even further, set your timer to beep every minute, when it beeps do the amount of reps (swings) prescribed and then set the bell down and rest for the remainder of that minute. This goes on for 20 mins. Simplicity at its best. Don’t be fooled into thinking this is easy though, its only 20 mins but when you get into week 20 and beyond you will be working very hard!

 

Have a questions about this? Let me know

 

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