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TGU AND SWING LADDER WORKOUT

Ah yes, another kettlebell workout for you :)

First off, I suggest you warm your assimus up by throwing in an ickle bodyweight movement.

Something like this will do the job:

1A) Jumping Jacks x 45 secs work/ 15 secs rest
1B) Cross-Body Mountain Climbers x 45 secs work/ 15 secs rest
1C) T Press-Ups x 45 secs work/ 15 secs rest
1D) Total Body Extensions x 45 secs work/ 15 secs rest
1E) Low Plank x 45 secs work/ 15 secs rest

2) Shoulder Circles x 30 forwards/backwards

3) Stretch/Foam Roll

4) Light Turkish Get Ups R/L x 2-3

Then on to the main course…

Turkish Get Up + Swing Ladder Workout

I’ve got a feeling you’ll like this workout (and for more like this, hop on over HERE)

It’s a combination of core strength all while trying to recover from the fast and powerful swing movement.

I recommend you go with a medium to heavyweight for the TGU and a light to medium for the swings.

Personally, I’ll do this workout with a 28kg for the TGU and a 32kg for the swings and I’ll find it bloody tough.

That’s the idea…

It should be tough ;)

But at the same time make sure you can do each movement with good form, so choose wisely mon cherie!

Okay, here’s the workout…

+ TGU R/L x 1
+ Swings x 50
+ TGU R/L x 1
+ Swings x 40
+ TGU R/L x 1
+ Swings x 30
+ TGU R/L x 1
+ Swings x 20
+ TGU R/L x 1
+ Swings x 10

There’s no scheduled rest, but chances are that you will need to rest at some point or another.

Oh BTW, if you’re not sure how to do these two exercises, here’s my ugly mug demonstrating them below…

Turkish Get Up

Swing

Okay, go and get stuck in and let me know how it goes :)

Plus, if you’ve liked this post please feel free to share the love below.

Ta-ta,

gavin small sign

 

 

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Gavin Walsh
Gavin Walsh

A British fitness and fat loss magician that helps men and women lose the jelly from their belly pronto. Gavin is the head coach here at Body Fixers and has been featured in the likes of Men's Health, Women's Health and Men's Fitness, as well appearing on British TV several times with delightful nuggets of fitness and fat loss wisdom.

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