Welcome to Episode 10 of the Bloom to Fit Workout of the Week series.
I can’t believe we’ve already reached the 10th episode. Time flies, doesn’t it?
To keep the kettlebell swing fever going this week (21 day swing challenge ends this Wednesday), I thought I’d put together another swing workout. This is an awesome double ladder workout built around two of my favorite exercises.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body and acting accordingly.
B2F Workout of the Week Episode 10: Push and Swing
Total time estimate to complete the workout: 20 minutes
What You’ll Need:
For this workout, you’ll need one kettlebell, push-up stands (or two objects of the same size for elevation), and a timer.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week’s workout is the Push and Swing.
The Push and Swing is a 1-10 double ladder workout that is to be done for time. It is built around two powerful exercises: the kettlebell swing and the elevated push-up.
Start your time and see how long it takes you to complete the following:
- 1 kettlebell swing, 1 elevated push-up,
- 2 kettlebell swings, 2 elevated push-ups,
- 3 kettlebell swings, 3 elevated push-ups,
- 4 kettlebell swings, 4 elevated push-ups,
- 5 kettlebell swings, 5 elevated push-ups,
- 6 kettlebell swings, 6 elevated push-ups,
- 7 kettlebell swings, 7 elevated push-ups,
- 8 kettlebell swings, 8 elevated push-ups,
- 9 kettlebell swings, 9 elevated push-ups,
- 10 kettlebell swings, 10 elevated push-ups.
You will end up doing a total of 55 swings and 55 push-ups.
Your goal is to complete this workout as quickly as possible. If you need to rest, do so, but the timer does not stop until all your reps are complete. Obviously, the less you rest, the better time you’ll get. Make sure to record your time somewhere.
Here’s what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back, chest, triceps, shoulders.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Shorten the ladder (use a 1-5 rep ladder);
- Instead of elevated push-ups, use regular push-ups or modified push-ups;
- Rest 20-30 seconds in between each rung of the ladder;
- Use a lighter kettlebell for your swings.
Here are ways you can make the workout more challenging:
- Extend the ladder (go 1-15 or 1-20);
- Use a heavier kettlebell for your swings;
- Use a more difficult variation of the push -up (feet elevated, dive bomber push-ups, etc.)
- Perform multiple sets of the ladder (3-5 sets, resting 2 min between sets).
This is an awesome workout when you’re pressed for time. I used this workout as a finisher, but it can easily be a powerful workout on its own. The combination of posterior work with the swings and the anterior work with the elevated push-ups leaves your upper body feeling nice and exhausted. The reason I used elevated push ups was to engage the chest more, but I definitely should have gone deeper on my reps. Typically, it is best to use push-up stands for this. I would also suggest going with heavier weighted swings (due to the low volume).
Download the PDF
If you’d like to download a PDF version of this blog post so you can take it with you, use the share tool below to get access to it.
I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!