Bored of swings? Try the following routines:
An unparalleled way to hack off body fat and radically improve your conditioning is to implement kettlebell swings into the classic Tabata interval method, which is merely twenty seconds of work followed by ten seconds of rest, repeated for four minutes. These four minute tabata blocks can be exceptionally grueling, especially if you accept a decent size kettlebell to perform your swings with (we personally used a 36kg bell). The purpose of this is to break the 1 to 1 work to rest ratio, and to make each twenty seconds of work feel as much like an all out sprint as possible. While swinging the 36kg kettlebell, we were hitting between 12-14 reps consistently for each 20-second work block. Rest assured that if you do this right, you’re heart rate should be through the roof by the time you are done!
Tabata Kettlebell Swing Intervals
Next up is a swing chain. Line up three bells, each consecutively heavier. For our training session today we used a 20kg, 28kg, and 36kg kettlebell. Start at the light bell and bang out five reps. Immediately move onto the middle bell without resting and hammer out another five swings. Again, with no rest move onto the heaviest bell and perform five more two handed swings. Once you have dominated the heaviest bell, drop back down to the lightest and start it all over again. You may either work through the chain for time (see how many times you can get through it in 30 minutes) or you can perform a prescribed numbers of sets and see how quickly you can get through them. Both are effective methods for improving conditioning and promoting fat loss.
Kettlebell Swing Chain
Press, Clean, and Squat Complex