500 swings with upper body workout

13 August 2021 - Workout

Here is today's workout using a 16 kg kettlebell.

Location: Children's playground

Exercise



Round 1

  • 100 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 5 x inverted rows
  • 5 x clean/strict presses (Right hand)
  • 5 x clean strict presses (Left hand)
  • 5 x inverted rows
Round 2
  • 100 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 5 x inverted rows
  • 5 x clean/strict presses (Right hand)
  • 5 x clean strict presses (Left hand)
  • 5 x inverted rows
Round 3
  • 50 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 30 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 20 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 5 x inverted rows
  • 5 x clean/strict presses (Right hand)
  • 5 x clean strict presses (Left hand)
  • 5 x inverted rows
Round 4
  • 50 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 30 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 20 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 5 x inverted rows
  • 5 x clean/strict presses (Right hand)
  • 5 x clean strict presses (Left hand)
  • 5 x inverted rows
Round 5
  • 30 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 20 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 30 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 20 continuous 16kg kettlebell swings (Alternate between 10 x double handed swings and 10 x switching hand swings)
  • 5 x inverted rows
  • 5 x clean/strict presses (Right hand)
  • 5 x clean strict presses (Left hand)
  • 5 x inverted rows
Total:
  • 500 kettlebell swings
  • 100 x inverted rows
  • 100 x clean /strict presses

Fitbit data
  • Fitbit time: 46 minutes (8 minutes peak, 36 minutes cardio and 2 minutes fat burn)
  • Fitbit zone minutes: 90
  • Fitbit calories: 368

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