#BAM! This is an awesome Strength and #MetabolicConditioning session. Im a big fan of the Swing Sandwich. Whats that? Its when you sandwich exercises between sets of kettlebell swings. Its awesome for building muscle, burning fat, and increasing your conditioning. One of the keys to a successful Swing Sandwich is designing it to target all the major movement patterns (hinge, push, squat, pull). There is also a reason why I have placed the exercises in a specific order. Ive put together a number of Swing Sandwich workouts and this is definitely a good one. I hope youre hungry because youre about to get fed a delicious #SwingSandwich. #NomNomNom In this video, I show you two versions as well as a few different ways to bite into it depending on how much time you have and your current strength and conditioning levels. This is how you do it: - 10 Two-hand Swings - 5-10 Pushups - 10 Goblet Squats - 5 Pull-ups/Chin-ups - OR - 10 one-arm staggered rows per side - 10 Two-hand Swings Rest as needed and begin the next round. Repeat for time (10, 15, 20 minutes), or do like I did and complete 10 rounds as fast as possible. It took me 25 minutes to perform 10 rounds using a 24kg (53lbs) kettlebell. I recommend men start with 20kg or 24kg and women start with 12kg or 16kg. Yes, you can go heavier and I have done it heavier. Enjoy your Swing Sandwich so you can have dessert. ;) #DecemberToRemember #UFRsuperhero #EmbraceTheSuck youtu.be/DwiWHbw_Cng
Posted on: Tue, 09 Dec 2014 19:39:28 +0000