What do you get when you meaningfully combine two fantastic exercises? A supremely effective training session that will skyrocket your fitness to new levels without wasting your precious time – that’s what!
These two exercises are the kettlebell swing and the sprint. So awesomely effective as stand alone exercises, but when purposefully combined represent one of the most incredibly transformative and game changing workouts in my training arsenal!
I don’t recommend this workout to everybody out there and I certainly don’t advise over doing this training method as there is a fine line between getting awesome fitness results and carelessly overdoing a great workout pounding your body into counter productive submission!
This is by no means a highly technical workout, but it is very challenging and intense. Remember that the most profound fitness gains come from practicing those exercises that lend themselves to being of the lowest skill to learn/perform, yet produce high fitness value.
Check out my demo of this super workout below:
Every beneficial hormone in your body will be pumping awesomeness into your physical and mental well being after doing one of these brief training sessions!
Oh and I totally advocate training outside throughout the year – within reason. So don’t let the cold weather stop you – I believe it invigorates and stimulates the body into better fitness gains and conditioning which promotes real world physical and mental toughness and capability!
Do you really think all the long, ponderous time you spend on the treadmill, stair stepper, eliptical or other over engineered fitness machine can compare with and replicate the results you get from doing these types of workouts I share with you?
Why Do I Train Like This And Do These Types Of Workouts?
Brief, intense and super effective
Every muscle is worked from head to toe
Can be performed almost anywhere
Builds strength, conditioning and endurance
Ramps up your metabolism for days even during inactivity
Supreme cardio and mobility effect
Burns boat loads of calories
Chases excess fat screaming right off your body
Makes you capable and powerful-both physically and mentally
They are fun and deceptively challenging!
How To Perform The Kettlebell Swing And Sprint Workout
Perform 10 kettlebell swings
On the tenth swing launch that kettlebell behind you with your hips which positions you for your sprint.
Immediately launch into your 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 and repeat the above – This is a round.
Set the clock for ten minutes and see how many quality rounds you can perform
Tips And Techniques
Make sure you do a meaningful and beneficial warmup before performing your workout – especially if you are training in the cold like I am in this demo!
You don’t need to sprint at a high octane 100% all out intensity to experience the great benefits of this workout. Dial in to about a 60- 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. But listen to your body – my 60% intensity is probably different from what your body recognizes as 60% intensity. That’s perfectly normal as our tolerances to intense activity fluctuate from day to day and person to person.
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 time if you need it, but do keep it challenging!
If your form starts to falter – stop and rest a little bit more between rounds to ensure proper technique as too much fatigue tends to promote inconsistent performance. Again – listen to your body and back off the intensity when it tells you. Your body is one of the only things on this planet that won’t lie to you or steer you wrong – IF you listen to it.
Keep the exercise area free of obstructions and always pay attention to your surroundings. Walk your sprinting area and check for terrain flaws, varmint holes and other hazards before your workout. You are throwing a heavy hunk of iron around, so make sure your kids, friends, bystanders and pets are not in the line of fire!
Sometimes you may need to scale back and regress your training variables in order to progress your fitness in a safe, sustainable and productive manner. Remember this concept as it will position you for incredible success in your training or those you may train! For example, if you can’t sprint, try a moderate jog or fast walk. If you can’t do a kettlebell swing, do a kettlebell deadlift instead. Even though you will not get the super optimal benefits as if you were swinging or sprinting, you will still get fitness benefits rivaling what most of the fitness masses are experiencing!
As you get better, you can increase the training time to 15 minutes or experiment with the size of the kettlebell, the amount of swing repetitions or sprint distance, but only change one variable at a time and don’t over extend yourself in your quest to further challenge yourself!
Keep in mind – you do not have to do my exact training regimen to get great results – tweak the training variables up or down to your individual fitness level and you will safely earn your way to the next level in a sustainable and productive manner.
I always keep a few kettlebells in my vehicle so I can do these types of quick and devastatingly effective workouts anywhere I roam. I even carry a spare for a workout buddy!
I previously wrote about doing kettlebell swings and sprints on the beach which changes the dynamic of this supreme workout in a few major ways. Try training in a live, unstable environment like sand for an incredible metabolic challenge!
If you are really serious about achieving meaningful fitness that builds a lasting and sustainable physical foundation that makes you awesomely capable in everyday life, then these are the types of workouts for powerful longevity.
So give this workout a shot in your training rotation. The kettlebell swing and sprint combo is one of the most devastatingly effective workouts to drive your fitness to new, exciting and supreme heights.
I classify it as one of my seven star rated go-to workouts that is one of the most powerfully simple, yet challenging training combos that will transform your body into an awesomely fit, capable and highly appealing healthy specimen if you also happen to eat like a sane adult!
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!
I Eat T-Bone Steaks and Swing Kettlebell Weights!
“There’s a Sparkle in my Eyes and Iron in my Thighs!”
Seven Stars Fitness