Kettlebell Swing 30 / 15
Ten rounds of thirty seconds of kettlebell swings with fifteen seconds of rest. Two-to-one work ratio — short rest, big breath, back to work.
The Workout Briefing
Movements
- 01
Kettlebell Swing
10 rounds: 30s work / 15s rest; hinge from the hips, snap at the top
- AltDumbbell Swing — same rep cadence with a single dumbbell
Scaling
Easier
drop to a lighter bell and treat the rest as full recovery
Harder
American swing (overhead) or step up to a heavier bell.
What Today's Timer Looks Like
10 × 30s swings / 15s rest.
The Past Six Days
Hip Opener Flow
Fri, May 22 · Four hip-focused poses across two cycles. Deeper holds into the front and back of the hips.
- 4 INTERVAL ROTATION
- 1:00 MAX WORK
- 0:10 REST
- 2 ROUNDS
Total9:30
Three-Block Chipper
Thu, May 21 · One long task list, one running clock. Fifty squats, forty mountain climbers, thirty push-ups, twenty sit-ups, ten burpees — finish before the fifteen-minute buzzer.
- 1 INTERVAL
Total15:00
Squat / Push-Up Tabata
Wed, May 20 · Eight rounds at the classic 20/10 cadence, alternating squats and push-ups. Two movements, four minutes, full body.
- 2 INTERVAL ROTATION
- 0:20 WORK
- 0:10 REST
- 4 ROUNDS
Total3:50
E2MOM Couplet
Tue, May 19 · Every two minutes for twenty minutes. Each window: ten kettlebell swings followed by ten goblet squats. Use the leftover time as rest.
- 1 INTERVAL
- 2:00 WORK
- 10 ROUNDS
Total20:00
Core Isometrics
Mon, May 18 · Four core isometrics rotated three times: forty-five seconds of work, thirty seconds of station rest. Focused stack of plank variants and core holds.
- 4 INTERVAL ROTATION
- 1:30 MAX WORK
- 0:30 REST
- 3 ROUNDS
Total18:00
Long-Station Circuit
Sun, May 17 · Three stations rotated three times at seventy-five seconds of work. Long intervals reward consistent breathing and steady output.
- 3 INTERVAL ROTATION
- 1:15 WORK
- 0:20 REST
- 3 ROUNDS
Total16:15
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