We come today to a workout that I’ve done probably ten times and never come away disappointed. It’s short and very demanding on the heart…and it’ll leave your gluts and quads sore the next day. Read on….
It’s the Squat and Press/KB Swing Tandem
A) 5 KB Squat and Presses
B) 10 KB Swings
How I Do It
I like to warm up by doing some deep squats, jumping jacks and pushups. Then I generally go after it with a 70# KB, though I’ve done it with a 53# before.
The first time I did this workout, I did so with three ladies. Now, I was using a 70# bell (about 40%) of my body weight and they were using KB’s from 20-30 pounds (like, 20-25% of their respective body weights. That made me feel a little bit better when – at the end – they were chipper and chatty and I was sucking wind like I’d just sprinted a mile. Since then I’ve gotten stronger and my work capacity has expanded, but the beautiful thing was that I was doing the exact same workout in duration, sets and reps, but each of us were using KB’s that were appropriate for our fitness levels and goals.
A ten-minute countdown means that when the second hand on your stopwatch hits zero, do five squat and presses then go immediately into ten swings. Rest for the duration of the minute, then proceed with one round per minute for ten total rounds (minutes). It’s compact and effective. One of my standbys for a simple (but hard), single KB workout.
Have you checked out these other favorite workouts of mine?