Here’s a challenging, simple, fun and devastatingly effective workout combining the kettlebell swing and the timeless sprint for getting you super tight, lean and chasing nasty fat off your body fast!
The kettlebell swing is the gateway exercise most people learn before progressing to the many other awesomely beneficial movements in the realm
of kettlebell training. This is an incredible stand alone exercise by itself that has few peers that can match the transformative effect it will have on your body.
But when you pair this remarkably effective exercise with other meaningful movements and exercises, your fitness results absolutely skyrocket! Sprints are just one of the many meaningfully potent exercises that you can pair with the kettlebell swing that will propel you to superior fitness.
My training is all about performing the maximum amount of sane, sustainable and results rich exercise in the least amount of time without haunting gyms doing tedious hours of sappy, ineffective, mass media endorsed, do-nothing exercises that the fitness herds follow to little avail.
I love training at the beach not just because the surroundings are invigorating, but because of the extra challenge of training in the sand. Training on an unstable surface like sand forces the body to recruit more muscles to constantly stabilize you which maximizes the training effect ultimately burning more calories as a chief aftereffect.While that’s a wonderful metabolic benefit, training at the beach is also just flat-out fun which contributes to a positive outlook and well-being.
Oh and ditch the shoes and go barefoot to maximize the effectiveness and fun of this beach workout..
How To Do The Kettlebell Swing And Sprint Workout
Perform 10 kettlebell swings
Immediately sprint for a fixed, challenging distance. Try starting out at 40 yards and bumping it a bit up or down from there depending on your fitness level.
Briskly walk back to your kettlebell. Repeat – This is a round
Set the clock for ten minutes and see how many rounds you can perform
Tips And Guidelines:
Make sure you you do a proper warmup before jumping into this workout
You don’t need to sprint at mach five, 100% all out intensity to experience the great benefits of this workout. Dial in to about a 70% effort on your sprints as this is a sweet spot to not over do the intensity while still being in a zone to get max benefit.
Perform each exercise safely with good form Your active rest period between rounds is already built in which is the time it takes you to briskly walk back to your kettlebell. However, take more if you need it, but keep it challenging!
If your form starts to falter – stop and rest a little bit more between rounds to ensure proper technique
Keep the exercise area free of obstructions and always pay attention to your surroundings. I had a curious horseshoe crab watching me in the background, but I steered clear!
If you can’t sprint, try a moderate jog or fast walk. Even though you will not get optimal benefits as if you were sprinting, you will still get fitness benefits rivaling what most of the fitness masses are experiencing.
Kick off the shoes and train with your tootsies in the sand. You will benefit more as you exercise in the unstable and constantly shifting sand.There are many advantages to training barefoot or with minimal footwear.
As you get better, you can increase the time to 15 minutes or experiment with the size of the kettlebell, the amount of swing repetitions or sprint distance, but change one variable at a time and don’t over extend yourself in your quest to further challenge yourself.
So Destroy the Fat, Get Lean and Tight, Ramp up your Conditioning, Super Charge your Metabolism, and flat out feel awesome with this workout
Enjoy this highly effective kettlebell and sprint workout and the powerful fitness one-two punch it delivers. Include it into your fitness routine-your body will thank you by keeping you lean while improving your physical and mental well being. And you will be liking what you see in the mirror in no time!
Stay Well! Take Action! Be Consistent! Train and Eat Smart! Get Rid of the Drains and Pains in Your Life! Value your loved ones and friends and get out and have some active, safe fun! 
Your pal on beach patrol,
Mark Mellohusky
I Eat T-Bone Steaks, Lift Kettlebell Weights And Sprint Like Hell Across The Sand!
Seven Stars Fitness