Follow along kettlebell HIIT workout. 50 swings in 2.5 min . Strength + Conditioning . Episode 3/5

Описание: The Barres and Bells Kettlebell Swing Standard. 50 swings in 2.5 minutes


Using on-the-30-second timing build the strength and endurance to achieve the Barres + Bells Basic Standard for two handed kettlebell swings. Once you have worked (and rested) join us for 100 swings in 5 minutes next. Stay patient in your practice and look forward to progressing your skills.

The Kettlebell swing is an effective exercise for strength and conditioning. Start with body weight hinges, and learn the pattern and tension techniques with our video series for strength and exercise basics. There are many kettlebell swing variations. Try out the Stop Swing.

LINK HERE,    • KETTLEBELL BASICS - THE STOP SWING for STR...  

In video 1/5 perform 5 deadlifts every 30 seconds. Repeat for a 2.5 minute interval and complete 25 repetitions. As you build experience and strength with this exercise maintain the timing intervals and try out a 10 minute conditioning workout. Progress your skills to performing the full set of 50 in video 5.

The Workout

Prior to working out it is a good idea to prepare the body with a warm-up. Follow the link to a 15 minute warm up to get your body moving and prepared for its next challenge.

Floor Play: 15 minute strength and mobility warm-up
LINK HERE,    • Follow Along Exercise Basics. Mobility + S...  

00:00 Introduction, welcome to a high intensity workout with the kettlebell. Review your basics for the dead-lift hinge, and brace. Stay strong and rest between sets. Using on-the-30-second timing intervals perform 5 repetitions every 30 seconds. Preload the grip, breathe, brace and pull. Stay strong and build your skills with video 3 of 5.


00:33 Set up your swing stance. Feet in parallel and toes touching the kettlebell. Pivot on the heels, then on the toes and rock back and forth to find your kettlebell swing form stance.


00:45 First set of swings. 5 repetitions every 30 seconds. Preload the body to start and park with control.



1:15 Practice the set up and next set. Plank tension at the top and maintain your breath for strength and endurance. shake it out stay loose between sets with mobility and strength exercises



1:45 Extend the hips and exhale. Brace the abdominals for core strength . Maintain your breathing and practice nasal breathes during recovery and during exercise .


2:15 Set 3/5 and feeling strong. Grip the floor with your feet for tension and strength. Pull up the knee caps at the top of your swing. Maintain loose habits and breathing exercises during rest intervals.


2:45 Shake it out. Set up your swing form and 5 repetitions on the 30 seconds.


3:15 Final set. What needs attention? what is your next challenge? Build strength and endurance with on-the-30 second training timing. Continue your exploration and skill development with our next video in the series and be prepared to start adding some volume.

Other Tags

Follow along workout, strength workout, kettlebell workout, kettlebell exercises, follow along exercise, kettlebell swing, StrongFirst get up, strong first, kettlebell skills, strong workout, exercise for women, exercise for men, couples workout, fitness at home, lift, gym , full body workout, conditioning exercises, strength exercises, bodyweight strength, squat, hinge, overhead press, kettlebell press,

Kettlebell skills,kettlebell exercises,beginner kettlebell,beginner workout,Hardstyle kettlebell,follow along exercises,bodyweight and kettlebell,starting strength,hip mobility,strength for athletes,power and strength,beginner Kettlebell workout,beginner kettlebell skills,exercise basics,strength skills,fitness skills,exercise skills,how to exercise,how to kettlebell,how to workout,follow along kettlebell,follow along fitness,kettlebell,strong



Part of this months Blog. Visit www.barresandbells.com to join with a membership. Thank you.

One year later, we continue to act our plan to become “YouTubers” and our Channel has grown to 228 Subscribers. These new subscriptions and memberships to Barres and Bells will not replace the friendships and the love we have for hosting and sharing a movement practice with our LIFTers. We will always LIFT Guelph and want be available in all ways.

Our knowledge of the timeline and protocols we will need to follow in order to resume sessions in the studio remains unclear and the studio will remain closed for private and group sessions until other wise stated.

Lauryn and I are fortunate to have a big yard with amenities to keep us busy over the last few months. Our outdoor pursuits on monkey bars or with shovels in hand were catalogued in a brief episode that was posted to YouTube.
Follow the link and see what it was like to hang out with us in the month of May.


In the early days of June, we wish you continued strength. Always LIFT and LIFT All Ways


#hiit #hiitworkout #kettlebellswing