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Old 11-17-19, 07:56 PM  
Gibbee
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7 Day Kettlebell Swing Challenge – Lauren Brooks

Today I finished up Lauren Brooks' free 7-day Kettlebell swing challenge. It was a nice change of pace, not overly taxing (you control how heavy you go) and had nice check-ins from all participants. She decided to open it up again for one more week starting tomorrow. Here is where you register for it: http://video.ontheedgefitness.com/7-...O91hrk9FtLQZbg

I am posting a listing of the swing workouts for each day in case you are interested in them as mini workouts, warm-ups or finishers / add-ons. Enjoy!

7 Day Kettlebell Swing Challenge – Lauren Brooks


Day 1:
Two hand swings 10
One hand swings 10 non-dominant
One hand swings 10 dominant
Hand-to-hand swings 20
Repeat entire set: 1x
Total Swings: 100

Day 2:
Two hand swings 15 x 2
One hand swings 15 non-dominant
One hand swings 15 dominant
Repeat: one hand swings (above)
Hand-to-hand swings 10
Total Swings: 100

Day 3:
Two hand swings 20 x 2
One hand swings 20 non-dominant
One hand swings 20 dominant
Repeat: one hand swings (above)
Hand to hand swings 20
Two hand swings 20
Total Swings: 100

Day 4:
Low swings 10
Medium swings 10
High swings 10
Repeat entire swing sequence above 3x
All-out swings 10
Total Swings: 100

Day 5:
Two hand swings 10
One hand swings 5 each side / repeat
Two hand swings 20
One hand swings 10 each side / repeat
All-out swings 10
Total Swings: 100

Day 6:
Two hand swings 10
One arm swings 10 each side
Hand-to-hand swings 20
One arm swings 10 each side
Hand-to-hand swings 20
Two hand swings 10
Total swings: 100

Day 7:
Low swings 10
One arm swings 5 each side
Medium swings 10
Hand-to-hand swings 10
High swings 10
Repeat entire swing sequence above 1x
Total swings: 100
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Old 11-18-19, 09:39 AM  
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Thanks for sharing!
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Old 11-21-19, 10:00 PM  
monterey vidiot
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Location: Monterey County, California
Thanks both for posting the link and for the moves breakdowns!

Lauren Brooks just moves too fast for me & that's why I didn't keep her DVDs. But these moves make a great little paper workout.
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Old 11-22-19, 06:10 AM  
s2546
 
Join Date: Mar 2002
Location: east coast
Thank you so much!!

sue
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Old 01-06-20, 12:34 PM  
Vantreesta
 
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Day 4:
Low swings 10
Medium swings 10
High swings 10
Repeat entire swing sequence above 3x
All-out swings 10
Total Swings: 100


What does she mean by low, medium, high and all-out?
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Old 01-06-20, 01:16 PM  
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Location: West coast of Canada, eh. ;)
Thanks! I want to add kbs 2 or 3 times a week & this is perfect!
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Old 01-07-20, 10:12 PM  
Gibbee
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Quote:
Originally Posted by Vantreesta View Post
Day 4:
Low swings 10
Medium swings 10
High swings 10
Repeat entire swing sequence above 3x
All-out swings 10
Total Swings: 100


What does she mean by low, medium, high and all-out?
On lower swings, you are keeping the bell from swinging high. You do this by going heavier or by using what you have but keeping those lats squeezed tight and not letting the bell swing higher. Medium swings are just that mid-height of the arc and then high swings you'll let the bell get shoulder height maybe a tad higher (not American swing) and sometimes go lighter if you can. The all out swing is a heavy, hard and fast swing (give it your all - it's a finisher).
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Old 01-07-20, 11:13 PM  
Vantreesta
 
Join Date: Mar 2014
Location: Snowman Land :) MN
Thanks, Gibbee!
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"No matter how slow you go, you are still lapping everybody on the couch."
"God, please help me to be the person my dog thinks I am."
"You can't run from your problems. But you'll both feel a little lighter when you get back." ~New Balance shoe ad
You don't have to be fast, just keep moving forward.
Note to self: You don't get to complain about things you won't work to change!
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