Here are 3 10-minute kettlebell swing workouts, 2 nutrition notes, and 1 video of me holding poop.
Of course, there’s also a 5-Minute Sweaty at the end…so that’s… 10 + 10 + 10 + 5…aha! 35!…that’s 35 minutes of workout! What a bargain!
3 10-Minute Kettlebell Swing Workouts
#1. 10-Minute Swing Ladder Chain: 3 reps on a heavy bell, 5 reps on the next size down, 8 reps on the next size down. (I use 24-kg, 20-kg, 16-kg.)
#2. 10-Minute Pansy-Crusher: 2-3 reps every 20s with your heaviest swinging bell. You’ll get about 90 reps of super-heavy swings, with lots of starts and stops to perfect your form.
#3. 10-Minute Two-Hand/One-Arm Madder Ladder: 5 tw0-hand swings on 10rm bell, alternating with “laddering down from 10” one-arm swings with a light-ish bell, swinging every 30s. Like this–
0s: 5 two-hand swings,
30s: 10 one-arm swings R,
60s: 5 two-hand swings,
90s: 10 one-arm swings L,
120s: 5 two-hand swings,
150s: 9 one-arm swings R,
and so on, until time runs out and you fall into a pile of skin and bones.
(I use a 20-kg kettlebell for the two-hand swings and a 12-kg for the single-arm.)
If you like these, I’d venture to guess that you’d love Pat’s Extreme Kettlebell Challenge Vol. 2. You can still get in on the action, but don’t delay!
2 Nutrition Notes
- Salivary amylase, an enzyme in saliva that kicks off the digestion of starches, seems to be more prevalent in people whose ancestors traditionally ate diets higher in starch. => You could be genetically pre-disposed to tolerate carbs well (or not so well)!
- I just discovered pre-packaged, ready-to-use “rainbow slaw mix,” which is basically shredded broccoli, cauliflower, carrots, and cabbage. This is a super way to boost your salad with nutrients and crunch!
1 Video of Me Holding Poop
So technically, it’s just the poop emoji. But it’s sittin’ there on my hand while I explain, in a chipmunk voice, the “deconstructed burpee,” which is the 5-Minute Sweaty I gave you suckers last week.
10 laying glute raises,
10 laying leg raises,
10 laying glute raises;
5-breath hollow hold;
5-breath reverse plank hold;
10 alternating plank rotations (5 each side)
10 plank up-downs
FLIP and REPEAT until you hit the 5-minute mark.