Got Gas? Kettlebell Swingers Do!

Today's workout is going to be a bit more simple, but will force us to work on our endurance. We'll be doing swings for 20 reps combined with 10 pushups...for 20 minutes. The trick here is to get settled into a good pace and not worry about the numbers. Work on your form and stay as relaxed as possible. Before you know it, you're done.

Remember, the swing is the cornerstone of kettlebell exercises. Master the swing, and your fitness levels will soar!

We'll start with the same warm-up from Monday's workout.

Basic warm-up
Cables -- Overhead pulldown x 20; Front chest pull x 20; Tricep extension x 20; One-arm press x 20; Bent row x 20. We'll do these using Lifeline USA's cables. The trick is to stay relatively light and use a quick pace to get the blood pumping.

Squats -- Close-stance x 8; Medium-stance x 8; Wide-stance x 8; Hurdler squat stretch x 8; Cossack stretch x 8; Boot strapper x 8; Hindu jump squat x 8.

Kettlebell painkiller complex -- Windmill x 5 each side; Good morning x 5 each side; Twisting deadlift x 5 each side; Swings x 20 (two-handed). These are done with a kettlebell lighter than you normally use. These should be easy. The goal should be to focus on the movement and get the muscles ready for the workout to follow.

Bridge -- Start with 30 seconds.

Now for the main workout:

Kettlebell swing for 20 reps. 2-handed, 1-hand, switch hands, whatever floats your boat. Just get 20 reps.

10 pushups. You might vary the width of your hands, or raise your feet to make it more difficult if you want.

Repeat 1 & 2 for 20 minutes. Rest if needed, but don't stop moving until you hit the 20 minute mark. Keep track of your sets and try to get more next time.

That's it! Finish up with Powerwheel rollouts for 3 sets of 5 reps.

Next up: A simple strength routine.