Swing Here, Swing There | Kettlebell HIIT Routine

Hey everyone!

I feel like a stranger bringing you a workout; sorry it’s been so long!  With the build up to launching Get Glutes, you can imagine things got busy for me. And not only that, but I also got news that my landlord has sold the house I’m renting, soooo I kind of have to move 🙁 Boo hoo.

All exciting stuff!

As you can see, I removed the Disquis comments from the bottom of the blog and returned the blog comments to the old way. I have had several complaints that it’s not as easy to post comments, or see my replies, which is NOT cool!

The Workout

Get your Hamstrings ready for some work as we set about an interval workout with a lot of lovely swings!

For a different approach to teaching and correcting the Swing, you might want to check out my friend, Jen Sinkler’s post “Fix Your Kettlebell Swing“.   I know I also did a post on correcting the swing (and I should be linking to that), but Jen’s is way more fun!! Thanks Jen 🙂

Set your Gymboss Interval Timer for 21 cycles of 20 seconds rest and 40 seconds effort. Complete 3 rounds of the following 7 exercises. Note: the weights I used and the reps I managed are in brackets:

  1. Double Suitcase Deadlift (2x20kg) (21, 19, 17)
  2. Two-Handed Swing (24kg) (30, 28, 30)
  3. Double Military Press (2x14kg) (10, 7, 7) GRR
  4. Alternating Swing (20kg) (didn’t count)
  5. Renegade Row (2x16kg) (17, 16, 16)
  6. Roundabout Swing (20kg) (didn’t count)
  7. Burpees (13, 11, 11) – death!

Great conditioning workout to get back into things after Christmas. 

Let me know (in the new/old comment section) how you got on!



  • January 7, 2013

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