If you’re looking for some home-workout inspiration whilst the gyms are closed this is the perfect lockdown training programme!
It’s a full body, high intensity workout you can do anywhere, and the best part is all you need is a kettlebell or a dumbbell.
It’s called ‘The 10,000 Swing Kettlebell Workout’
Sounds pretty serious doesn’t it?!!
Here’s why I like it so much…
Working-out from home isn’t easy, or at least it isn’t for me. First of all you’re trying to get yourself to workout in a place you usually associate with relaxing. And because you can do it whenever, it’s really tempting to just keep putting it off all day (and then not do it at all). It’s really easy to get distracted by watching TV and checking your phone. Things that you are much more likely to do at home than if you were sat in the gym and someone is waiting to use the machine you’re on. Then of course there’s the issue of not having the right equipment or enough space.
Basically there are loads of reasons not to workout at home aren’t there?
Given the choice I’d much rather go to the gym, know that I’m there to workout, get it done, get back in the car and drive home. But unfortunately this isn’t an option for the next few weeks, at least if you live in England anyway (and I know that a lot of you in different parts of the world have continued to train at home even since gyms re-opened).
So what we need is a short, intense workout that gets us motivated to work hard at home with minimal space and equipment. And that’s exactly what ‘The 10,000 Swing Kettlebell Workout’ does.
It’s written by a guy called Dan John who is a super experienced and knowledgable guy in the fitness industry. And he reckons that his athletes have got leaner, stronger, fitter, more muscular and noticed improved posture from doing this programme.
How it works
The idea is that over 4 weeks and 20 workouts you complete 500 kettlebell swings per workout for a total of 10,000 swings. I know it sounds like a hell of a lot of swings, but you don’t to just blast out 500 in one long boring set. You break it up into clusters, and John suggests including another strength movement alongside the swings.
For example a workout could look like this:
1 goblet squat
2 goblet squats
3 goblet squats
Rest 30 seconds
At this point you’ve done 100 swings, you’d then rest 60 seconds and repeat this for 5 total rounds.
In different workouts you could include different strength exercises. For example a Kettlebell Row, Overhead Press, Press Ups or Chins.
What you do for these strength exercises and how much you lift is going to be dictated by what equipment you have at home and of course how strong you are. If you don’t have enough weight to make these 1-3 reps challenging then by all means increase the reps and do 5,10,15 reps or 10,20,30.
In terms of the weight to use for the swings, John suggests 24kg for men and 16kg for women but again just choose based on your own strength levels and what you have access to.
The great thing about this workout is that even if your kettlebell or dumbbell isn’t as heavy as you’d like, because you’re doing 500 reps per workout – plus the additional strength exercises – you’re still going to get an awesome workout.
It’s also a really simple workout structure to just blast out. John suggests timing your workouts and looking to improve the time it takes to complete them. Timing your rest periods is also really good way of keeping the intensity high and makes you less likely to stop and spend 10 minutes scrolling on your phone between sets.
Another benefit of this workout is that it targets and strengthens a lot of muscles that often get neglected. Kettlebell swings really hit what we call the posterior chain which are the big muscles down the back of your body (hamstrings, glutes, lower, mid and upper back).
Having a strong posterior chain will help you move well, reduce the risk of injury and improve your posture. Which is ideal because a lot of people have reported back and shoulder tightness during the pandemic as a result of extended periods of time sitting at the computer working from home. The high volume of swings will really help with this.
It’s also pretty cool to think that in 4 weeks time you could have completed 10,000 kettlebell swings!!!
If you aren’t confident about your kettlebell swing technique, here’s a brilliant video showing how to do it safely and effectively. And if you have any questions about the workout feel free to drop me a message and I’ll do my best to help.
Oh and if you give a go make sure you let me know how you get on!