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?
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?
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!