101 Lard Busting, Endurance Building, BUNS OF STEEL FORGING Kettlebell Swing Workouts (V2.0) By Peter Lant Bathkettlebellsociety.co.
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2 101 Lard Busting, Endurance Building, BUNS OF STEEL FORGING Kettlebell Swing Workouts (V2.0) By Peter Lant Bathkettlebellsociety.co.uk
3 What is Bath Kettlebell Society? A community of folk who want to be stronger, fitter and healthier (without any BS fad diets or pointless workouts) Peter Lant is the founder of BKS and the curator of BKS Inner Circle - A monthly online program dedicated to helping people re-claim their lost mobility while getting fitter stronger and healthier I am the author of SWING ON! a book that will teach you how to do the Kettlebell Swing PROPERLY so you get the maximum benefit of this 101 Swing Workouts Book Do ONLY what is necessary and nothing more This is my philosophy and has helped me (and hundreds of others) reach our goals quickly and effectively Get in touch with me on Facebook so we can chat about your goals
4 What This Book Is For There is only ONE exercise you need to learn to be able to do EVERY workout in this book (and this may be all you will EVER need)... And you only need ONE kettlebell (If you re a TOTAL beginner I would say 16kg for men and 12kg for ladies)... If you re already experienced with kettlebells then I would use your usual weight and see how it feels The workouts in this book vary from relatively easy swing practice to downright diabolical lungbusters (these are at the end)... While the latter will leave you feeling like you ve smashed it... if you do these every day you will soon burn out (which is the opposite of what we re after)... So use these sparingly until you re confident you can complete them without it costing you your life There s alway Crossfit for that ;) On days when you re not feeling it just use the easy sessions at the beginning and practice your swing this will keep you moving while making sure you keep improving making the lungbusters more accessible If you re already proficient in lifting heavy stuff from the ground and placing it above your head (which we all know is the meaning of life) then you can use these workouts for your conditioning (as finishers to your workouts) If you LOVE LOVE LOVE your cardio but just haven t got the time to run 100 miler per week while juggling work / kids / and the family cat Then the 10 Minutes or Less section will knock your socks off (and possibly save your marriage) Now while these workouts may be all you EVER need to keep yourself looking Lean & Mean (and your other half grabbing your buns of steel every 5 minutes) Getting TRULY strong will take a little more than a few Swings Which is why I thought it only fair that I tell you a little bit more about my more thorough programs that will get you even Leaner & Meaner (and you can imagine what your other half will think of THAT)...
5 BKS INNER CIRCLE My Inner Circle is an extensive resource where you get instant access to my BEST programs as well as my Unique Online Nutrition System (so you don t have to count calories)... at a fraction of the cost of working with me privately You ll also have support from the others on this exclusive program via the small but private members area This is the best resource I know of (and I have tried a lot of things)... What You Get When You re Part Of BKSIC Monthly Fat Torching workouts you can do anywhere Access to my super simple to use Unique Online Nutrition System that takes away (mmmm takeaway)... all of the guesswork (without confusing the hell out of you) or starving you to death Instant access to my small but private (ooo errr) members area where I will personally coach you DAILY Powerful strategies to make sure you STAY motivated so you don t give up (this is where other programs have failed you) Access to my BEST programs that I personally use to keep myself strong and lean (with PROVEN results) Your Personal BKSIC Tracking Book - (sent directly to you) so you can keep track of your progress Join BKSIC for just 30 / month by clicking here CLICK HERE
6 Are You Ready To Forge Your Buns Of STEEL? This book is designed (and not just cobbled together) so you can start where you re at (no matter your experience) and work through the progressions until you can complete ALL of the workouts with just ONE bell and with GOOD FORM This part is of paramount importance to prevent injury. The progression from there is to use the next bell up and start all over again Here s how these workouts are categorised Practice Workouts - Designed for you to practice your swing so you continue to improve. No matter how long you have been using Kettlebells your swing can ALWAYS be improved so I urge you NOT to ignore these workouts, especially once you feel you get the swing If you find yourself with a sore lower back then go back to my SWING ON! book and follow the steps to make sure you re swinging safely 10 Minutes or Less Workouts - For when you don t have much time (but can find 10 minutes). Some of these will feel easy but don t be fooled by them all. Some will leave you sweating (and swearing) profusely You have been warned For Time Workouts - These are 15 or 20 minute workouts for when you re feeling like the Duracell Bunny 300 Swing Workouts - Can you guess what these are?... YES It will astound you how different 300 swings can feel even when you use the same bell. By now you should be realising that ONE kettlebell can whip you into shape in MANY different ways LUNGBUSTER Workouts - WARNING! Only attempt these workouts when you are feeling particularly energetic. These workouts look easy enough on paper but have the power to make you weep with defeat YOU HAVE BEEN WARNED
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8 Practice Workouts Start Stop Swings Do 10 Start Stop Swings Repeat for practice Simple to start off with. These will improve your swing every time you do them Practice them often :)
9 Practice Workouts Start Stop Swing Ladder 1 SSS 2 SSS ---Rest 3 SSS ---Rest Go all the way up to 10 Then repeat if you re feeling energetic
10 Practice Workouts Start Stop Swing Pyramid 1 SSS 2 SSS ---Rest 3 SSS ---Rest Go all the way up to 10 THEN back down to 1
11 Practice Workouts Swing Pyramid (1 rep at a time) 1 Swing 2 Swings 3 Swings Go all the way up to 10 THEN back down to 1
12 Practice Workouts 10 Swings / Runners Lunge / Pump 10 Swings Runners Lunge Right Knee Down 10 Swings Runners Lunge Left Knee Down 10 Swings Pumps Repeat for 10 mins
13 Practice Workouts 10 Swings / Dead Bugs 10 Swings 5 Dead Bugs Each Side Repeat for 10 mins
14 Practice Workouts 10 Swings / Bird Dog 10 Swings Bird Dog Right Knee Down 10 Swings Bird Dog Left Knee Down Repeat for 10 mins
15 Practice Workouts 10 Swings / Sphynx 10 Swings Sphynx Neck Nods (5 up 5 Down) 10 Swings Sphynx Head Turns (5 Each Side) 10 Swings Sphynx Head Tilts (5 Each Side) Repeat for 10 mins
16 Practice Workouts 10 Swings / SLR 10 Swings On all fours look AROUND each shoulder 5 times and find your butt Repeat for 10 mins
17 Practice Workouts 10 Swings / SLO 10 Swings On all fours look OVER each shoulder 5 times and find your butt Repeat for 10 mins
18 Practice Workouts 10 Swings / Baby Crawls 10 Swings Baby Crawls (4 steps forwards 4 steps back) or more if you have more space Repeat for 10 mins
19 Practice Workouts 10 Swings / Leopard Crawls 10 Swings Leopard Crawls (4 steps forwards 4 steps back) or more if you have more space Repeat for 10 mins
20 Practice Workouts 10 Swings / Box Crawls 10 Swings Box Crawls (2 steps forwards 2 steps left 2 steps back 2 steps right) or more if you have more space Repeat for 10 mins
21 Practice Workouts 10 Swings / Shoulder Taps 10 Swings 5 Shoulder Taps each side (if it is too hard to lift your opposite hand and foot then just do the shoulder taps with both feet on the floor) Repeat for 10 mins
22 Practice Workouts 10 Swings / Rocks 10 Swings Rock back and forth 5 times 10 Swings Infinity Rock Left 5 times round 10 Swings Infinity Rock right 5 times round Repeat for 10 mins
23 Practice Workouts 10 Swings / Plank 10 Swings Hardstyle Plank 15 breaths Repeat for 10 mins
24 Practice Workouts 10 Swings / Cross Crawl 10 Swings 1 Cross Crawl each side (4 seconds up 4 seconds pause 4 seconds down) Repeat for 10 mins
25 Practice Workouts Swing Breath Pyramid ( ) 3 Swings 1 Deep Breath 6 Swings 2 Deep Breaths 9 Swings 3 Deep Breaths 12 Swings 4 Deep Breaths 15 Swings 5 Deep Breaths 12 Swings 4 Deep Breaths 9 Swings 3 Deep Breaths 6 Swings 2 Deep Breaths 3 Swings 1 Deep Breath Repeat for 10 mins
26 Practice Workouts Swing Breath Pyramid ( ) (2, 4, 6, 8) 5 Swings 2 Deep Breath 10 Swings 4 Deep Breaths 15 Swings 6 Deep Breaths 20 Swings 8 Deep Breaths 15 Swings 6 Deep Breaths 10 Swings 4 Deep Breaths 5 Swings 2 Deep Breaths Repeat for 10 mins
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28 10 Mins Or Less Workouts 10 Swings (5 Mins) Do 10 Swings Repeat for 5 minutes focusing on keeping GOOD FORM every swing
29 10 Mins Or Less Workouts 15 Swings OMEM (5 Mins) Do 15 Swings On The Minute Every Minute Repeat for 5 minutes focusing on keeping GOOD FORM every swing
30 10 Mins Or Less Workouts 20 Swings OMEM (5 Mins) Do 20 Swings On The Minute Every Minute Repeat for 5 minutes focusing on keeping GOOD FORM every swing
31 10 Mins Or Less Workouts 5 Swings Every 30 Seconds (10 Mins) Do 5 Swings for the remainder of the 30 seconds Repeat for 10 minutes focusing on keeping GOOD FORM every swing
32 10 Mins Or Less Workouts 6 Swings Every 30 Seconds (10 Mins) Do 6 Swings for the remainder of the 30 seconds Repeat for 10 minutes focusing on keeping GOOD FORM every swing
33 10 Mins Or Less Workouts 7 Swings Every 30 Seconds (8 Mins) Less time as this gets harder Do 7 Swings for the remainder of the 30 seconds Repeat for 8 minutes focusing on keeping GOOD FORM every swing
34 10 Mins Or Less Workouts 8 Swings Every 30 Seconds (7 Mins) Less time as this gets harder Do 8 Swings for the remainder of the 30 seconds Repeat for 7 minutes focusing on keeping GOOD FORM every swing
35 10 Mins Or Less Workouts 9 Swings Every 30 Seconds (6 Mins) Less time as this gets harder Do 9 Swings for the remainder of the 30 seconds Repeat for 6 minutes focusing on keeping GOOD FORM every swing
36 10 Mins Or Less Workouts 10 Swings Every 30 Seconds (5 Mins) Less time as this gets harder Do 10 Swings for the remainder of the 30 seconds Repeat for 6 minutes focusing on keeping GOOD FORM every swing
37 10 Mins Or Less Workouts Swing Ladder (1 rep at a time) 10 Mins 1 Swing 2 Swings 3 Swings Go all the way up to 10 then start again repeat for 10 Mins
38 10 Mins Or Less Workouts Swing Breath Ladder (3-15) 10 Mins 3 Swings 1 Deep Breath 6 Swings 2 Deep Breaths 9 Swings 3 Deep Breaths 12 Swings 4 Deep Breaths 15 Swings 5 Deep Breaths Repeat for 10 Mins
39 10 Mins Or Less Workouts 10 Swings (10 Mins) Do 10 Swings Repeat for 10 minutes focusing on keeping GOOD FORM every swing
40 10 Mins Or Less Workouts Swing Ladder (10, 15, 25) 10 Mins 10 Swings 15 Swings 25 Swings Repeat for 10 minutes focusing on keeping GOOD FORM every swing
41 10 Mins Or Less Workouts 10 Swings OMEM (10 Mins) 10 Swings for the remainder of the minute Do 10 rounds
42 10 Mins Or Less Workouts Fibonacci Swings (10 Mins) 1 Swing 1 Swing 2 Swings 3 Swings 5 Swings 8 Swings 13 Swings 21 Swings Repeat for 10 Mins
43 10 Mins Or Less Workouts 15 Swings OMEM (10 Mins) 15 Swings for the remainder of the minute Do 10 rounds
44 10 Mins Or Less Workouts 20 Swings OMEM (10 Mins) 20 Swings for the remainder of the minute Do 10 rounds
45 10 Mins Or Less Workouts 10 SA Swings OMEM (10 Mins) 10 SA Swings LEFT for the remainder of the minute 10 SA Swings RIGHT for the remainder of the minute Repeat for 10 Mins
46 10 Mins Or Less Workouts SA Swing Ladder (10 Mins) 1 SA Swing L/R 2 SA Swings L/R 3 SA Swings L/R 4 SA Swings L/R 5 SA Swings L/R Rest and repeat for 10 Mins
47 10 Mins Or Less Workouts SA Swing Pyramid (10 Mins) 1 SA Swing L/R 2 SA Swings L/R 3 SA Swings L/R 4 SA Swings L/R 5 SA Swings L/R 4 SA Swings L/R 3 SA Swings L/R 2 SA Swings L/R 1 SA Swing L/R Rest and repeat for 10 Mins
48 10 Mins Or Less Workouts 15 SA Swings OMEM (10 Mins) 15 SA Swings LEFT for the remainder of the minute 15 SA Swings RIGHT for the remainder of the minute Repeat for 10 Mins
49 10 Mins Or Less Workouts 20 SA Swings OMEM (10 Mins) 20 SA Swings LEFT for the remainder of the minute 20 SA Swings RIGHT for the remainder of the minute Repeat for 10 Mins
50 10 Mins Or Less Workouts 30 Seconds Swings - 30 Seconds Rest (10 Mins) Swing for 30 seconds Rest for 30 seconds Do 10 Rounds
51 10 Mins Or Less Workouts 30 Seconds Swings - 20 Seconds Rest (10 Rounds) Swing for 30 seconds Rest for 20 seconds Do 10 Rounds
52 10 Mins Or Less Workouts 30 Seconds Swings - 15 Seconds Rest (10 Rounds) Swing for 30 seconds Rest for 15 seconds Do 10 Rounds
53 10 Mins Or Less Workouts Swing Breath Ladder (5, 10, 15, 20) (2, 4, 6, 8) 10 Mins 5 Swings 2 Deep Breaths 10 Swings 4 Deep Breaths 15 Swings 6 Deep Breaths 20 Swings 8 Deep Breaths Repeat for 10 Mins
54 10 Mins Or Less Workouts SA Swings 5L / 5R OMEM (10 Mins) 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Repeat for 10 Rounds
55 10 Mins Or Less Workouts 10 Swings OMEM - 5/5 SA Swings OMEM (10 Mins) 10 Swings Rest for the remainder of the minute 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Repeat for 10 Minutes
56 10 Mins Or Less Workouts 10 Swings OMEM SA Swings OMEM (10 Mins) 10 Swings Rest for the remainder of the minute 10 SA Swings Left Rest for the remainder of the minute 10 SA Swings Right Rest for the remainder of the minute Repeat for 10 Minutes
57 10 Mins Or Less Workouts Swing Cross Crawl Ladder (10 Mins) 10 Swings 1 Cross Crawl Each Side 15 Swings 2 Cross Crawls Each Side 25 Swings 3 Cross Crawls Each Side Repeat for 10 Minutes
58 10 Mins Or Less Workouts 20 Swings OMEM - 10/10 SA Swings OMEM (10 Mins) 20 Swings Rest for the remainder of the minute 10 SA Swings Left / 10 SA Swings Right Rest for the remainder of the minute Repeat for 10 Minutes
59 10 Mins Or Less Workouts Swing Breath Ladder (5, 10, 15, 20) (1, 2, 3, 4) 10 Mins 5 Swings 1 Deep Breaths 10 Swings 2 Deep Breaths 15 Swings 3 Deep Breaths 20 Swings 4 Deep Breaths Repeat for 10 Mins
60 10 Mins Or Less Workouts Swing Ladder (10, 15, 25, 50) 100 Swings 10 Swings 15 Swings 25 Swings 50 Swings
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62 For Time Workouts 10 Swings (For Time) Do 10 Swings Repeat for 15 or 20 minutes focusing on keeping GOOD FORM every swing
63 For Time Workouts Swing Ladder (1 rep at a time) For Time 1 Swing 2 Swings 3 Swings Go all the way up to 10 then start again repeat for 15 or 20 Mins
64 For Time Workouts 10 Swings OMEM (For Time) 10 Swings for the remainder of the minute Repeat for 15 or 20 mins
65 For Time Workouts Swing Breath Ladder (3-15) For Time 3 Swings 1 Deep Breath 6 Swings 2 Deep Breaths 9 Swings 3 Deep Breaths 12 Swings 4 Deep Breaths 15 Swings 5 Deep Breaths Repeat for 15 or 20 mins
66 For Time Workouts Swing Ladder (10, 15, 25) For Time 10 Swings 15 Swings 25 Swings Repeat for 15 or 20 minutes focusing on keeping GOOD FORM every swing
67 For Time Workouts SA Swing Ladder (For Time) 1 SA Swing L/R 2 SA Swings L/R 3 SA Swings L/R 4 SA Swings L/R 5 SA Swings L/R Rest and repeat for 15 or 20 Mins
68 For Time Workouts SA Swing Pyramid (For Time) 1 SA Swing L/R 2 SA Swings L/R 3 SA Swings L/R 4 SA Swings L/R 5 SA Swings L/R 4 SA Swings L/R 3 SA Swings L/R 2 SA Swings L/R 1 SA Swing L/R Rest and repeat for 15 or 20 Mins
69 For Time Workouts 5 Swings Every 30 Seconds (For Time) Do 5 Swings for the remainder of the 30 seconds Repeat for 15 or 20 minutes focusing on keeping GOOD FORM every swing
70 For Time Workouts 6 Swings Every 30 Seconds (For Time) Do 6 Swings for the remainder of the 30 seconds Repeat for 15 or 20 minutes focusing on keeping GOOD FORM every swing
71 For Time Workouts 6 SA Swings Every 30 Seconds (14 Mins) 6 SA Swings Left for the remainder of the 30 seconds 6 SA Swings Right for the remainder of the 30 seconds Repeat for 14 Minutes
72 For Time Workouts 7 SA Swings Every 30 Seconds (13 Mins) 7 SA Swings Left for the remainder of the 30 seconds 7 SA Swings Right for the remainder of the 30 seconds Repeat for 13 Minutes
73 For Time Workouts 8 SA Swings Every 30 Seconds (12 Mins) 8 SA Swings Left for the remainder of the 30 seconds 8 SA Swings Right for the remainder of the 30 seconds Repeat for 12 Minutes
74 For Time Workouts 9 SA Swings Every 30 Seconds (11 Mins) 9 SA Swings Left for the remainder of the 30 seconds 9 SA Swings Right for the remainder of the 30 seconds Repeat for 11 Minutes (See LUNGBUSTERS for the 10 Swing Workout)
75 For Time Workouts SA Swings 5L / 5R OMEM (For Time) 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Repeat for 15 or 20 Mins
76 For Time Workouts Fibonacci Swings (For Time) 1 Swing 1 Swing 2 Swings 3 Swings 5 Swings 8 Swings 13 Swings 21 Swings Repeat for 15 or 20 Mins
77 For Time Workouts Swing Breath Ladder (5, 10, 15, 20) (2, 4, 6, 8) For Time 5 Swings 2 Deep Breaths 10 Swings 4 Deep Breaths 15 Swings 6 Deep Breaths 20 Swings 8 Deep Breaths Repeat for 15 or 20 Mins
78 For Time Workouts 10 SA Swings OMEM (For Time) 10 SA Swings LEFT for the remainder of the minute 10 SA Swings RIGHT for the remainder of the minute Repeat for 15 or 20 Mins
79 For Time Workouts 30 Seconds Swings - 30 Seconds Rest (For Time) Swing for 30 seconds Rest for 30 seconds Repeat for 15 or 20 mins
80 For Time Workouts 10 Swings OMEM - 5/5 SA Swings OMEM (For Time) 10 Swings Rest for the remainder of the minute 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Repeat for 15 or 20 Minutes
81 For Time Workouts 10 Swings OMEM SA Swings OMEM (For Time) 10 Swings Rest for the remainder of the minute 10 SA Swings Left Rest for the remainder of the minute 10 SA Swings Right Rest for the remainder of the minute Repeat for 15 or 20 Minutes
82 For Time Workouts Swing Cross Crawl Ladder (For Time) 10 Swings 1 Cross Crawl Each Side 15 Swings 2 Cross Crawls Each Side 25 Swings 3 Cross Crawls Each Side Repeat for 15 or 20 Minutes
83 For Time Workouts 20 Swings OMEM - 10/10 SA Swings OMEM (For Time) 20 Swings Rest for the remainder of the minute 10 SA Swings Left / 10 SA Swings Right Rest for the remainder of the minute Repeat for 15 or 20 Minutes
84 For Time Workouts Swing Breath Ladder (5, 10, 15, 20) (1, 2, 3, 4) For Time 5 Swings 1 Deep Breaths 10 Swings 2 Deep Breaths 15 Swings 3 Deep Breaths 20 Swings 4 Deep Breaths Repeat for 15 or 20 Mins
85 For Time Workouts Swing Breath Ladder (10, 20, 30, 40) (2, 4, 6, 8) 200 Swings 10 Swings 2 Deep Breaths 20 Swings 4 Deep Breaths 30 Swings 6 Deep Breaths 40 Swings 8 Deep Breaths Do 2 Rounds - should take about 14 Mins
86 10 Mins Or Less Workouts Swing Ladder (10, 15, 25, 50) 200 Swings 10 Swings 15 Swings 25 Swings 50 Swings Do 2 Rounds
87
88 300 Swings Workouts 10 Swings (300 Swings) Do 10 Swings Repeat until you ve done 300 Swings
89 300 Swings Workouts Swing Breath Pyramid ( ) 300 Swings 3 Swings 1 Deep Breath 6 Swings 2 Deep Breaths 9 Swings 3 Deep Breaths 12 Swings 4 Deep Breaths 15 Swings 5 Deep Breaths 12 Swings 4 Deep Breaths 9 Swings 3 Deep Breaths 6 Swings 2 Deep Breaths 3 Swings 1 Deep Breath Do 4 Rounds
90 300 Swings Workouts 10 Swings OMEM (300 Swings) 10 Swings for the remainder of the minute Do 30 Rounds
91 300 Swings Workouts Fibonacci Swings (324 Swings) 1 Swing 1 Swing 2 Swings 3 Swings 5 Swings 8 Swings 13 Swings 21 Swings Do 6 Rounds (324 Swings)
92 300 Swings Workouts 5 Swings Every 30 Seconds (300 Swings) Do 5 Swings for the remainder of the 30 seconds Do 60 Rounds
93 300 Swings Workouts 6 Swings Every 30 Seconds (300 Swings) Do 6 Swings for the remainder of the 30 seconds Do 50 Rounds
94 300 Swings Workouts SA Swings 5L / 5R OMEM (300 Swings) 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Do 30 Rounds
95 300 Swings Workouts SA Swing Ladder (300 Swings) 1 SA Swing L/R 2 SA Swings L/R 3 SA Swings L/R 4 SA Swings L/R 5 SA Swings L/R Rest and repeat for 10 Rounds
96 300 Swings Workouts 10 SA Swings OMEM (300 Swings) 10 SA Swings LEFT for the remainder of the minute 10 SA Swings RIGHT for the remainder of the minute Do 15 Rounds
97 300 Swings Workouts 15 Swings OMEM (300 Swings) 15 Swings for the remainder of the minute Do 20 Rounds
98 300 Swings Workouts 20 Swings OMEM (300 Swings) 20 Swings for the remainder of the minute Do 15 Rounds
99 300 Swings Workouts 15 SA Swings OMEM (300 Swings) 15 SA Swings LEFT for the remainder of the minute 15 SA Swings RIGHT for the remainder of the minute Do 20 Rounds
100 300 Swings Workouts 20 SA Swings OMEM (300 Swings) 20 SA Swings LEFT for the remainder of the minute 20 SA Swings RIGHT for the remainder of the minute Do 15 Rounds
101 300 Swings Workouts 10 Swings OMEM - 5/5 SA Swings OMEM (300 Swings) 10 Swings Rest for the remainder of the minute 5 SA Swings Left / 5 SA Swings Right Rest for the remainder of the minute Do 15 Rounds
102 300 Swings Workouts 10 Swings OMEM SA Swings OMEM (300 Swings) 10 Swings Rest for the remainder of the minute 10 SA Swings Left Rest for the remainder of the minute 10 SA Swings Right Rest for the remainder of the minute Do 10 Rounds
103 300 Swings Workouts 20 Swings OMEM - 10/10 SA Swings OMEM (300 Swings) 20 Swings Rest for the remainder of the minute 10 SA Swings Left / 10 SA Swings Right Rest for the remainder of the minute Do 10 Rounds
104 300 Swings Workouts Swing Cross Crawl Ladder (300 Swings) 10 Swings 1 Cross Crawl Each Side 15 Swings 2 Cross Crawls Each Side 25 Swings 3 Cross Crawls Each Side Do 6 Rounds
105 300 Swings Workouts Swing Ladder (10, 15, 25) 300 Swings 10 Swings 15 Swings 25 Swings Do 6 Rounds
106 300 Swings Workouts Swing Breath Ladder (5, 10, 15, 20) (2, 4, 6, 8) 300 Swings 5 Swings 2 Deep Breaths 10 Swings 4 Deep Breaths 15 Swings 6 Deep Breaths 20 Swings 8 Deep Breaths Do 6 Rounds
107 300 Swings Workouts Swing Ladder (10, 15, 25, 50) 300 Swings 10 Swings 15 Swings 25 Swings 50 Swings Do 3 Rounds
108 300 Swings Workouts Swing Breath Ladder (5, 10, 15, 20) (1, 2, 3, 4) 300 Swings 5 Swings 1 Deep Breaths 10 Swings 2 Deep Breaths 15 Swings 3 Deep Breaths 20 Swings 4 Deep Breaths Do 6 Rounds
109 300 Swings Workouts Swing Breath Ladder (10, 20, 30, 40) (2, 4, 6, 8) 300 Swings 10 Swings 2 Deep Breaths 20 Swings 4 Deep Breaths 30 Swings 6 Deep Breaths 40 Swings 8 Deep Breaths Do 3 Rounds
110
111 LUNGBUSTER Workouts Swing Breath Pyramid ( ) (1, 2, 3, 4) 5 Swings 1 Deep Breath 10 Swings 2 Deep Breaths 15 Swings 3 Deep Breaths 20 Swings 4 Deep Breaths 15 Swings 3 Deep Breaths 10 Swings 2 Deep Breaths 5 Swings 1 Deep Breaths Repeat if you DARE
112 LUNGBUSTER Workouts 10 SA Swings Every 30 Seconds (10 Mins) 10 SA Swings Left for the remainder of the 30 seconds 10 SA Swings Right for the remainder of the 30 seconds Repeat for 10 Minutes
113 LUNGBUSTER Workouts Swing Breath Ladder (10, 20, 30, 40) (1, 2, 3, 4) 300 Swings 10 Swings 1 Deep Breaths 20 Swings 2 Deep Breaths 30 Swings 3 Deep Breaths 40 Swings 4 Deep Breaths Do 3 Rounds
114 LUNGBUSTER Workouts Swing Ladder (10, 15, 25) 500 Swings 10 Swings 15 Swings 25 Swings Do 10 Rounds
115 LUNGBUSTER Workouts Swing Ladder (10, 15, 25, 50) 500 Swings 10 Swings 15 Swings 25 Swings 50 Swings Do 5 Rounds
116 LUNGBUSTER Workouts Swing Breath Ladder (10, 20, 30, 40) (2, 4, 6, 8) 500 Swings 10 Swings 2 Deep Breaths 20 Swings 4 Deep Breaths 30 Swings 6 Deep Breaths 40 Swings 8 Deep Breaths Do 5 Rounds
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