6 week challenge for you!

So, 6 weeks till Christmas, how about a little challenge to while away the days until this guy breaks into your house and leaves you pressies?

bb-santa

Time starts to become rarer and rarer as we get closer to the festive period and as a consequence, it’s not unusual to find that training might take a back seat for a while. Finding a simple, time effective solution would be great right? How about getting in the gym for about 20 minutes 3-5 times a week? Easy right?

Right!

your challenge is this: 

Each day, Monday through to Friday, do X number of KB swings. These can be added to the end of your training session, or done as a stand alone workout, it shouldn’t take more than 15 minutes (20 to include a short warm up on the stand alone sessions).  If you have a KB, you can even do it at home!

You can use one of 2 options:

  • pick a number of swings to complete on the day, the minimum should be 75. Just 5 sets of 15! Easy.
  • Or it can be an increasing number week on week.

The increasing option might look like this –

Week 1 – 10x 10 swings = 100 total per session

Week 2 – 10x 12 swings = 120 total per session

Week 3 – 12x 12 swings = 144 total per session

Week 4 – 12x 15 swings = 180 total per session

Week 5 – 15×15 swings = 225 total per session

Week 6 – 15x 20 swings 300 total per session

How you structure it is up to you, but this would work well, make sure to set yourself up in front of a clock or have a timer handy, and at the start of each minute begin your set and when you finish, rest until the start of the next minute. Use a KB that will challenge you, my suggestion would be for women to use 16 to 24kg and guys 20 to 32kg.

You will get a great, effective and time friendly training session in a short time, leaving you more time to do all the other stuff that would ordinarily get in your way at this time of year!

If you need a refresher on KB swing technique, check this post – The best exercise in the World – KB swings

Then go over to my Facebook page and let me know if you are in!

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